You spend more than 6 hours of your day sitting. In the wake of the COVID-19 pandemic, the time can be even more as most people work from home.
Sitting for long hours, especially in the wrong posture, comes with potential health problems.
You may not experience any pain now, but that does not rule out any potential risk in the future.
Below are 3 ways you are sitting wrong and how you can fix them.
The Leaner is very common among people who sit for long hours using computers.
People will usually assume this posture whenever they want to feel more comfortable or when receiving a phone call.
It occurs when you tilt the chair backward at an angle, place your hands behind your back and stretch your legs a bit forward away from the chair.
This posture widens the gap between your lower back and the chair, mounting more pressure on the neck and spine.
You are likely to lean frequently if the chair is not supporting you back correctly.
Most people will not stay in this posture for a long time. They regain an upright sitting position after a while.
If you have been doing the learning and still have not experienced any pain, it is not a guarantee that everything is okay.
It will take some time sitting in this posture to experience any effects.
Therefore, it is better to take precautions to prevent future health problems.
Luckily enough, there are a few habits and tips that you can use to train yourself against the learner.
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1. Proper Body Positioning
While you mostly lean unconsciously, ensure to position your body properly to limit you from bending.
Firstly, ensure that your feet are lying flat on the surface.
Your thighs should be parallel to the floor and knees bent at a perpendicular angle to the ground.
In such a position, you won’t be able to lean easily.
Sometimes, the shape of your back and the position of the pelvis may determine how often you lean backward.
If you have a flat back, your pelvis is tucked in, and you will frequently lean.
In this case, some exercises will prove super important.
They include all exercises aimed at strengthening the core, rear shoulder, and neck muscles.
You can also try a posture corrector for additional support.
Invest in a Good Pillow and Mattress
Sometimes, leaning frequently goes back to how you sleep at night.
If you sleep in a straining position, your back will be sensitive in some areas.
This sensitivity will induce the need to bend backward and stretch.
Whenever all the above tricks seem not to work, it’s time you invest in a good quality mattress and pillow.
A good quality pillow and mattress will ease the stress off your back by aligning your spine at night.
The Shoulder Hunch
For this seating posture, the shoulders are rolled forward, forming an unnatural curvature with the spine and neck.
It’s common among people with a weak upper back, whiplash, spine, or neck injuries.
You will also hunch your shoulders if your upper body is overweight compared to the lower back.
Hunching is considered a dangerous sitting position as it can limit the body’s functionality if done repeatedly.
As you tilt your shoulders forward, you exert a lot of pressure on the lungs, limiting how much they can expand.
This will decrease the lung’s capacity, significantly affecting the heart and respiratory functioning.
Also, if you don’t stop hunching as soon as you realize it, it will quickly become a habit. You will find yourself hunching even when you are standing.
Nowadays, hunching is a common posture in offices and homes whenever people receive calls.
Although you may feel lighter and comfortable when your head bends forward, it strains the neck and lower back.
To maintain a healthy posture at your workplace or home, you should avoid hunching at all costs.
The following tips will help train you on the correct posture;
Always press your shoulder blades on the upper part of the chair, ensuring your spine maintains its natural shape.
With the chin always at a perpendicular angle to the chest, relax your shoulders back while working.
Don’t try overcorrecting this mistake by sticking your chest and belly forward.
Instead, relax them by assuming a more natural and upright position.
Nobody wants to sit on a hard chair for long hours.
It’s effortless to grab a pillow and place it on the chair, sit on it to be more comfortable.
However, sitting on a pillow placed on other objects over the chair will do more harm than good.
Softer material will sink your buttocks, forcing your pelvis to tilt backward.
Your back will work harder to keep your body upright.
Moreover, with the pillow under you, your overall body height will be higher than it usually is. This will completely mess with your sitting position and ergonomics.
Instead of using a pillow, or some material, you can fix your chair if it’s broken or get a more comfortable one.
Wondering how to go around the Padder?
Here are fixes to try;
In case you must support your chair, purchase a memory foam lumbar roll instead of regular pillows. Such pillows are meant for sitting and will not have effects on your spine and back.
This positions your body evenly, allowing free blood flow and muscle relaxation.
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In the modern workspace, most people are forced to sit during work hours which can be catastrophic to their health.
However, you may improve your health even with prolonged sitting hours by adjusting your sitting posture.
Many sitting postures may be just okay. But this may change rapidly when doing some task within your office.
For instance, many people will change their position while picking calls, typing, or writing.
Such changes in posture always happen within a short time, and you can barely notice them.
They can cause a substantial problem if not attended to immediately.
Don’t continue sitting on an uncomfortable chair.
Request your manager for a new one to ensure you remain healthy and effective in your work.
Also, at your home, get good seat cushions, pillows, and mattresses to get better results.