We live in an age where we spend most of our days slumped in chairs, whether we are working, studying, or relaxing. Perhaps some of you are already feeling the long-term effects of this sedentary position, such as muscle stiffness or back pain. Sitting is very unhealthy and we must balance it by paying attention to correct posture.
It’s all about a comfortable and healthy life, so we’ve listed some tips that can help you improve your posture. Remember this article is for informational purposes only. For medical advice, consult your doctor.
Expert Tips for Maintaining Good Posture
Make Sure That Your Chair Is The Right Fit For You
Chairs do not fall into the “one size fits all” category. Like shoes, we must make sure that they fit our own measurements perfectly because they can make a difference in our health and comfort.
The best option is to opt for the adjustable ones so that the height of the chair or the angle of recline of the backrest can be modified, as necessary.
There are also 2 main points to remember when choosing an ergonomic chair. The first is to make sure the seat is at least 1 inch wider than your hips on each side so that you have enough support for your thighs.
Second, make sure there are at least 0.5 inches of space between the edge of the seat and the back of your knees. A soft pillow will also help keep your thighs and buttocks from squeezing.
Check The Chair’s Lumbar Support, And If It Doesn’t Have One, Create Your Own
A chair suitable for posture should have a good back, which means that it has a contour that traces the natural S-shaped curve of our spine. Seats that do not support the lumbar region or lower back can cause damage and flattening of the spine.
However, chairs with backrest functions can be expensive and impractical for companies with many employees. A cheaper alternative is to use a rolled towel or small pillow as a back cushion. But be aware of the proper size, as a larger towel can put your spine in an awkward position and cause further discomfort.
Follow These Simple Steps To Achieve The Correct Sitting Posture
Now that you have discovered the chair, the next thing to consider is how to sit in it correctly. You can start by sitting on the edge of your chair and being totally unkempt, neck and shoulders forward.
Then slowly straighten your spine, pulling your head and shoulders up and pushing your lower back forward. Hold this pose for a few seconds before releasing it slightly, then back up to the backrest.
Keep Your Feet Flat On The Floor
Cross-legged legs can reduce blood flow and can cause muscle pain, which is why experts recommend keeping your feet straight and firmly planted on the floor. They also suggest considering removing your heels while sitting and using a footrest if your soles don’t reach the floor.
Be Conscious Of Your Sitting Angles
Ideally, the elbows and knees are bent at 90 ° angles, while the hips can go beyond the correct angle to accommodate the recline of the back. The computer screen should be adjusted to eye level to avoid straining the neck and eyes.
The keyboards should also be positioned about 4 to 6 inches from the edge of the table so that your wrists and hands have some room to rest.
Avoid Muscle Fatigue By Giving Yourself An Excuse To Stand Every Now And Then
Even if you find the most ergonomic chair on the market, excessive sitting can cause health problems and muscle damage. To avoid this, try to get the blood flowing while standing and moving.
If possible, take breaks of at least one minute every 30 minutes. You can also set an alarm or timer to remind you to get away from your chair.
How many hours a day do you spend sitting? Are there any other tips on good sitting postures that you would like to share?
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