Modern workplaces discourage activity and sitting all day might be bad for your health. Still, even correcting your posture will help you greatly in your quest to better your health.
Your muscles and bones will last longer if you get a few chairs that are ergonomically constructed and learn how to sit correctly. As you avoid strains, injuries, and stiffness, this can truly pay you over the length of your career.
No matter how hard we try to avoid sitting all day but the nature of our work does not allow us, our only option to avoid getting back pains and to maintain our healthy posture is to sit properly.
Yes! We can earn without sacrificing our backs and health.
How to improve your posture while sitting… without doing much?
In this post, I cover exactly how you can do it.
But…first things first.
Setting You Up To Succeed
Before I start suggesting different tools you can use to achieve the goal, I want to explain the reasoning behind them.
To put it simply, you want to put yourself in an environment that doesn’t let you do NOT succeed with your posture.
In other words, even if you were to try slouching, the environment wouldn’t let you do that.
Here are 4 tips to make it happen.
1. Orthopedic Seat Cushion
Did you know that a proper orthopedic seat cushion can rotate your pelvis in a direction that actually improves your posture right away?
This will be my first piece of advice – get a proper orthopedic seat cushion that does that (here are some of the best and most comfortable ones).
How donut shaped cushion is a good start because it has indentations for both thighs.
This sitting angle promotes a better posture.
2. Posture Corrector
Another way to get yourself sitting right without slouching and exerting much effort is by using an over-the-shoulder posture corrector.
It would literally pull your shoulders back and get you out of slouching (aka upper back hyperkyphosis) while you are sitting.
Using a posture corrector is also a good way to teach your brain (rather than the muscles) the awareness it needs to help you maintain a good posture while you are not wearing a brace.
3. Ergonomic Chair
Unlike the first 2 options I mentioned above, this is definitely a bigger investment but…it can really be a game changer both, for your posture and the quality of your work!
Upgrading from a simple chair to a proper ergonomic chair is a very good idea for 4 main reasons.
First, lower back support is far superior to any ergonomic chair. This helps to stabilize the lower back and reduce any pain you might be getting while using a simple chair.
Second, adjustable armrests will help to reduce the tension you might be experiencing in the upper back area and shoulders.
I remember how even this little adjustment made a big difference to the level of discomfort I was experiencing.
Third, overall body support and adjustability.
On top of that, fancier chairs (like Steelcase and Herman Miller) add a nice feeling of comfort and status which brings the overall level of work.
4. Lift Your Monitor
To get it all the way up to your eye level.
So if you are using a laptop this is particularly important and you might want to consider getting a separate laptop holder with a separate keyboard and mouse.
Having a monitor that’s too low for your height will cause all sorts of issues in your neck and upper back.
Other Things to Consider…
Make sure you take regular breaks, ideally every 30-40 minutes.
Not only will they help you to get more blood flowing around your body, but will also help with productivity.
Drink 8 to 10 glasses of water because it helps to maintain a healthy level of electrolytes and prevents your productivity from dipping for longer.
It also reduces sleepiness!
- 4 Things To Consider Before Buying a Posture Corrector
- How to Set Up Correct Driving Posture Position
- Poor Posture Starts In The Neck (Quick Simple Fix)
- Should You Get a Cushion for Your Office Chair?
How To Sit Properly In An Office Chair
It may seem obvious on the surface, but correct sitting posture takes practice and is harder than you think. Too often we find ourselves delving back into our bad habits that see such hunched over our office desk keyboard putting strain on our upper back and neck or slumped in our chair without adequate support on our lower back.
- Allow your shoulders and neck to relax into a natural position as you sit up straight.
- Just behind your knees, make sure your feet are flat on the ground.
- Your knees should be somewhat lower than your hips in this position (use a footstool if necessary)
- Sit firmly in your office chair to support your back, and adjust the lumbar and back supports to match the curve of your spine.
- Keep your thighs parallel to the floor.
- Do not cross your legs as this can cause issues with your posture.
- Keep your forearms extended horizontally and your wrists straight using the arms of your office chair.
- Position your monitor so that the top is level with your eyes and keep it about an arm’s length away.
Proper Office Chair Posture
In addition to easing discomfort and enhancing physical health, proper sitting posture can uplift your spirits and confidence.
Here’s how to sit at a computer correctly:
- Your feet should be flat on the ground and your knees should be parallel to your hips or just a little lower.
- Keep your hips far back in the chair and sit up straight.
- A 100 to 110-degree angle should be used for the chair’s back’s reclining.
- Make sure the keyboard is in front of you, nearby.
- The monitor should be placed squarely in front of you, a few inches above eye level, to aid in keeping your neck relaxed and in a neutral position.
- Set your distance from the computer screen at least 20 inches (or an arm’s length).
- Throughout the workday, relax your shoulders and pay attention to whether they are rounding forward or rising toward your ears.
Distribute Your Weight Evenly
Avoid putting one foot in front of the other, underneath you, or up.
Avoid leaning your body so that one hip is under more strain than the other. Over time, this poor behavior may result in pain in your back, buttocks, hips, or thighs.
When sitting for extended durations, studies suggest moving briefly every 30 minutes or so to improve blood flow and re-energize the body. In addition to taking short breaks at work, try these posture-improving activities after work:
- Simple exercises like a 60-minute power walk can help prevent the detrimental effects of extended sitting while also involving the muscles important for proper posture.
- The right alignment is encouraged by basic yoga postures, which strengthen and stretch the muscles in the back, neck, and hips that become tight from prolonged sitting.
- Anywhere you experience tension or stiffness, place a foam roller beneath your back and roll it side to side. Your back will effectively get a massage from this, which will also help you sit more comfortably and uprightly at your work.
Purchase a Supportive Office Chair
The right chair makes it simpler to maintain good posture. The finest seats for posture should be sturdy, adaptable, supporting, and comfy. The following characteristics to look for in an ergonomic office chair:
- A backrest that conforms to the natural curve of your spine and supports both your upper and lower back
- Possibility of adjusting the backrest’s reclining angle, armrest height, and seat height
- Back and seat padding that is cozy
How the Best Office Chairs can Help with Back Pain
Even though sitting is such a basic task, it can nevertheless make us feel so uncomfortable and even hurt.
Why? Research claims that many of the chairs we use are not made with our spines in mind.
When you’re not sitting up straight, your muscles have to work harder to maintain that position, which can cause weariness and pain.
Your head weighs as much as a bowling ball, and sitting with your neck at a 45-degree angle puts about 55 pounds of force on your shoulders and back muscles, which is not optimal for your spine.
In order to discover a position that feels better, it s advisable to play with your office chair’s settings when you feel lower back pain. Although ergonomic chairs are not a miracle cure, it is believed to help with posture and reduce back pain.
Office chairs made with ergonomics in mind disperse pressure more equally. Additionally, customizable features like lumbar support and height might aid in establishing a more comfortable seated position.