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A good sitting posture can be achieved by training your body to stand, sit, and walk properly. Posture is the position in which you hold your body while standing, sitting, or lying down.
When you choose to have an ideal posture, you can perform an activity more efficiently. Poor posture can lead to various health problems such as fatigue, back pain, neck pain, and muscle problems.
Achieving a good sitting posture can sometimes be challenging, but it is also rewarding. We need to improve our posture so we can perform our tasks in the most efficient ways. There are a lot of things that we can accomplish if we learn to have the proper way when we sit, walk, stand, and do movements in our daily lives. A good sitting posture also promotes better health and improved overall wellness.
There are two types of good sitting posture: dynamic and static. Dynamic posture refers to how you hold yourself when moving your body, like walking or running.
The other is static posture, which deals with how you carry yourself when you are not moving, like standing, sitting, or sleeping. Many factors lead to bad posture. These factors can result in the degradation of the spine and injuries like a herniated disc.
The spine has three natural curves: neck (cervical spine), mid-back (thoracic spine), and lower back (lumbar spine). A good sitting posture should support these curves. It is also noteworthy to bear in mind that poor posture is a bad habit people should avoid.
Besides, other factors can add to improper positions, such as using a desk that does not have excellent support, when equipment in the workplace is arranged, a setup that makes you slouch throughout the day or continuously hunching over the phone.
So how can we achieve a good sitting posture? Here are some ways to keep in mind.
The correct standing alignment includes putting most of your weight on your feet. Apart from that, keep your knees slightly bent to help absorb shock, tuck your stomach in so you're not arching back, and keep your feet on the shoulder, so you're distributing your weight evenly.
To prevent slouching when standing, stand up, and elongate your spine. It will help if you stay relaxed while doing it. Settle your feet firmly on the floor. Slowly lift your toes and then your heels.
Elongate your spine as you find that center point between that arch and tuck. While doing this, keep lengthening your neck and staying tall, as you gently pull your shoulders down. Finally, level your head and your chin. The result is a great standing posture.
People tend to slouch when they are in a sitting position. Supporting your lower body on the back of the chair can help prevent these issues and give your back some support.
Also, it is always best to keep your feet on the floor. Have your knees curve at the right position and even higher than your hips. Crossing your legs shifts your pelvic alignment, which can also affect the adjustment in your lower back.
Moreover, sitting in one position stresses and strains your body so that an ergonomic workspace would be ideal.
Nowadays, it has been discussed that sitting is a new form of smoking because of the negative health issues it brings, including cardiovascular heart disease. Our health is suffering the consequences because of sitting for extended periods.
Finding the correct position while sitting is one of the best things to do to keep a good posture. Here are a few tips.
For instance, if a chair in the office cannot provide the lumbar support, grab a small towel and roll it up, or a small pillow will also work. This support device will help you maintain good posture.
Move your seat up and down until your legs are parallel with the ground, and your knees are even with your hips. Keep your elbows by your side and extend your arms into an L shaped bend. If the arm is overextended, it could add stress to the muscles in your arms and shoulders.
Your feet should be levelled on the ground if you're wearing heels. Experts say that removing them will be more comfortable.
From your seated position, move the monitor directly in front of you and adjust your monitor height. The top of your computer screen should be elevated at the right height. Computer monitors that are too high can strain your neck and eyes.
The keyboard should be in front of your monitor. If you have a keyboard that is placed too high, then you would have to tilt your wrist at an awkward angle to type.
Use the speakerphone when you receive a call and cannot drop what you are currently doing. Making curves on your neck to cradle the phone can cause a stiff neck and muscle pain that can be damaging over time.
Several short breaks in a day are much better than taking one long break. When you take a break, stand up and walk away from your desk if you can.
Sleeping is quite a different thing because you are in a relaxed mode. However, if you find yourself waking up with pain in the neck and the lower part of the body, it means that you either need to change your sleeping position.
Also, find a mattress or pillow that is not too soft or too firm. In choosing the right pillow, you need to check if this is too high or low. Your neck will be bent abnormally if this is out of alignment. It will cause muscle and joint strain. Poor pillow support can cause obstructed breathing, which is sometimes the cause of snoring.
It is best to sleep in a way that you maintain the curve in your lower back. Lay on your back with a pillow under your knees. It is also preferable not to sleep on the side with your knees drawn up to your chest.
When it comes to proper posture, it is also best to look for other things to fix it. By merely checking yourself in the mirror, you will be aware of your posture throughout the day and make corrections when you need them.
It is also best to invest in a sit-stand desk to help guide you with the proper posture when you are sitting or standing. This equipment will be worthy of your investment. It can help you not only with your posture but also how to avoid the effects of a sedentary lifestyle nowadays.
So, the ‘secret’ to developing good posture is observing your body while you are sitting at your desk, changing your unhealthy habits, and being consistent with your good practices. By continuously and unconsciously having a bad posture while sitting will, in time, it will make us more likely to develop chronic diseases such as lower back pain, neck, wrist pain and many others.
However, do not expect that your posture will drastically change overnight because it won’t. It’s common sense. If you have sat in an incorrect position for years, you can’t expect your body to comply immediately. However, if you consciously observe your body and posture, you can correct your posture to make sure you sit the right way.
At first, it may feel unnatural and quite uncomfortable. However, if you are consistent, you will find that in time your body will catch on to what your brain is telling your body to do and it will submit. Finally, take small consistent steps every day and you will see a big difference in your body and sitting posture.