As more jobs become desk-based or sedentary, more and more people are spending long periods sitting in chairs. Sitting for five hours a day, five days a week equates to 1,175 hours or almost 50 days every year. Multiply that by the number of years you work, then add the time you are seated at home and many people will spend more time sitting than in bed...
Sitting also affects other parts of the body and your health as well. People who sit for long periods are twice as likely to have heart disease as those who stand. Additionally, when you are sitting still your insulin levels drop by 24% (increasing the risk of diabetes), your good cholesterol drops by 20%, and the enzymes that reduce fat drop by 90%.
Many people spent long periods sitting down. Sitting incorrectly especially at a desk can be bad for back health and posture.
What is the correct posture?
Correct posture means that the key parts of a person’s body are correctly aligned and supported by the right amount of muscle tension.
Here are some tips to help your posture
Support your back
Reduce your risk of back pain by adjusting your chair so your lower back is properly supported.
A correctly adjusted chair will reduce the strain on your back. That is easily adjustable so you can change the height, back position and tilt.
Your knees should be slightly lower than your hips. Use a footrest, if it feels necessary.
Adjust your chair
Adjust your chair height. This can help prevent repetitive strain injuries.
Your elbows should be by the side of your body so your arm forms an L-shape at the elbow joint.
Rest your feet on the floor
Place your feet flat on the floor. If they're not, ask if you can have a footrest, which lets you rest your feet at a comfortable level.
Don't cross your legs, as this may contribute to posture-related problems.
Avoid phone strain
If you spend a lot of time on the phone, try exchanging your handset for a headset.
Repeatedly cradling the phone between your ear and shoulder can strain the muscles in your neck.
Regular check that your head is not protruding forward.
Take regular breaks
Don't sit in the same position for too long. Make sure you change your posture as often as is practicable.
Frequent short breaks are better for your back than fewer long ones. It gives the muscles a chance to relax while others take the strain.
So the best advice is to move from your desk every 20-30 minutes, even if you only stand for a few seconds or walk for a few paces. Conversely, if you are standing for longer than 20 minutes, try to sit for a short time.
Bad sitting postures
Sitting slumped to one side with the spine bent
Keeping the knees, ankles or arms crossed
Dangling or not properly supporting the feet
Sitting for a long time in one position
Sitting in a position that does not fully support the back, especially the lower back
What are common health consequences of bad sitting posture?
Back, neck, and shoulder pain
Impaired lung function
Misaligned spine
Poor circulation
Poor digestion
Constricted nerves
How to avoid bad posture?
Try not to cross your leg when seated
Don’t spend too long sitting on low-seated sofas or very soft chairs.
Make sure you get up and move around at regular intervals to alter body position
If you sit for long periods, you can use a small, rolled-up towel or a lumbar roll to help maintain the normal curves in your back.
What are the benefits of maintaining proper sitting posture?
Improve body alignment
Improve breathing
Eliminate neck and back pain
Improve memory and learning
Improve concentration and mental performance
Make your look confident and powerful
Many people spend long periods sitting down. Sitting incorrectly, especially at a desk, can be bad for back health and posture. However, by knowing what a good posture looks like and following a few simple rules, most people can learn how to self-correct and thus achieve good posture.
Dilini Anuradha
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