Good Sitting Posture – Five Tips To Sit Pain-Free For Hours

Although much attention is given to our posture while standing, like many years of mom telling us to stand up straight or to stop slouching, it is also incredibly important to maintain good posture while sitting down in a chair. In fact, since most of us spend a lot of our time sitting at work, while commuting, eating, relaxing, or watching television, our posture can be even more important while seated in a chair.

The spine is comprised of two natural arches, an outer curve in the upper back and an inward arch further down. If either curve is not correct, and is not enforced via correct resting posture, then numerous mysterious pains can develop. Also, since this natural support is crucial to efficient bodily function, we will fatigue more easily if it is compromised.

There are several key but simple principles to good sitting posture which must be mastered. Each principle builds upon the others, and disregarding any one will hinder your efforts of attaining the most efficient posture.

First, you should be seated with your head lifted upright and your neck relaxed, not craning or straining at all. Most people unconsciously sit with their heads tilted forward and down while sitting at a desk, especially while working at their computer. Hunching forward puts undo strain on all the muscles in the back causing them to become weaker over time.

The shoulders should be relaxed, lowered away from the ears. With the shoulders dropped and the head raised, the spine automatically assumes its natural and most efficient alignment from which much of your bodily support originates. Deviating in any direction places extra strain on the muscles of the back and spine.

The pelvis should also be tilted forward, thus avoiding pressure on the tail bone which does not support weight well. Shifting your weight forward distributes weight across the hip bones and legs, which are far better at carrying heavy loads. Be sure to take frequent breaks, thus giving these muscles time to recover and increase circulation.

If at all possible, tilt the seat of your chair forward. Not only will this encourage a forward pelvic tilt, but it will also correctly align the spine and re-enforce its natural, supportive structure.

The lower abdomen should be drawn in slightly, further supporting the lower spine. This distributes weight more evenly such that all muscles bear the burden of maintaining an efficient posture, thus avoiding straining any unnecessarily.

You may find that these practices feel unnatural or tiring. If this is the case, a postural exercise routine may help by exercising specific muscle groups in ways that will help them provide the best support for an efficient posture. Such programs exist, and are an excellent investment for anyone taking their health seriously.

Anyone can improve posture.  The next time you sit, pay particular attention to your habits. Notice areas in which you excel, and others that may need work. Also, examine areas where you commonly relax, ensuring that they are conducive to good and healthy posture. By being more aware of these formerly unconscious patterns, you’ll slowly but surely begin to notice improvement and feel much better.