What is your sitting posture like? What are the do’s and don’ts for the Best Sitting Posture? And what should you be looking out for to ensure that you have a healthy, sustainable working environment? It may sound like an easy question to answer, but if you take a moment to think about it, many people will struggle with this. That is why we compiled all of these important tips in one place so that they are easily accessible. Here are 4 ways to improve your sitting posture:
– Sit up straight
– Land on both feet evenly
– Keep your back straight
– Get rid of distractions at work
Posture while sitting
Do you spend the majority of your working day sitting? Did you know that your sitting posture throughout the day might have long-term consequences on your spine and lower back? It’s difficult at first to remember to sit straight and keep good sitting posture, but it’s really simple.
Many people believe that we must learn good posture habits from an early age. You may actually teach your back and brain to practice excellent posture habits if you set out to do so. It will take a longer time to get back into a proper posture stance if you have practiced poor posture habits for years, but it is feasible. What happens is that you slump into what you believe to be a relaxing posture, but which in reality is a harmful behavior. The muscles of your back, neck, and lower back shrink as a result of continued use of the same poor posture stance, encouraging your body to grow muscle in the wrong places on your upper body in order to support your now.
You can retrain those core muscles again to hold the body weight in a good posture position after you’ve attempted to correct this position. Take a look at these do’s and don’ts to help you maintain excellent posture on a daily basis. I am sure it will have long-term benefits.
Keep your shoulders parallel to your ears.
If you can keep your ears parallel to your shoulders throughout the day, you are more likely to maintain good posture.
Change the screen on your computer
Keep your computer screen at eye level. If you’re always looking down or up high at an uneven screen, you’ll eventually strain your neck, which can cause lower back discomfort.
Stand with your legs straight and together.
Always keep your shoulders back. If you can recall this familiar phrase, you’ll be reminded to sit up straight, pull your shoulders back, and thus enhance the natural curvature of the spine. In order to have excellent posture, start by sitting up straight. The same can be said for sitting. If you don’t have an office or desk job but spend the majority of your day standing, keep in mind to pull your shoulders back throughout the day. Instead of walking around hunched over, you will begin to walk upright if you adjust your shoulders to line up with your feet. Maintaining correct posture while on your feet all day may really put a strain on the lower back. If you’re hunching over, you’ll start to experience discomfort in your mid-to-lower back as a result of supporting the upper body’s forward pulling weight.
Shoulder Relaxation Exercises
Keep your shoulders loose and relaxed. I previously advised you to keep your shoulders back – do this without tightening your shoulders. You want them to be pulled back but not excessively strained or tensed.
Throughout the day, you may move around as needed.
For most of their working day, people who have a desk job sit down. It is critical to get up and walk about. Our bodies are designed to move, not to remain stationary for lengthy periods of time. It’s good for your circulation and heart rate to get up and stroll around at least six times every day.
Make Sure Your Feet Are Flat on the Ground
If you keep your feet flat on the floor, there’s a good chance you won’t cross your legs or sit awkwardly on your feet, both of which negatively affect your posture.
Your hips should be horizontally even with the knees.
Your hips and knees should be in line with each other if you are sitting correctly. This may be achieved by sitting upright against the chair with your feet flat on the floor. The hips and knees will naturally align horizontally.
It may seem hard to avoid slouching throughout the day, particularly when we all need a rest now and then. Just try not to maintain a slouched posture for more than a minute or two at any one time. It’s difficult to return to sitting up straight once you’ve gotten used to this slouch. Attempt to break the slouching habit before it becomes a habit.
Don’t spend hours sitting at a time.
It may be difficult to take breaks throughout the day, especially if you have deadlines to meet or are involved in a project. Keep in mind that every 30-45 minutes, get up and walk around for your circulation and other body systems. Even if it’s only to stand and stretch for ten seconds. If you sit for prolonged periods of time, your muscles will become stiff and circulation in your legs may be reduced. Right? Who doesn’t like a short rest every now and then?
Don’t rely on armrests or tabletops.
If you are standing at a workbench and feel the urge to change your weight and lean on your workspace, don’t put any bodyweight on your elbows. This also shifts your spine and applies unwarranted strain to your lower or upper back. If you sit at a desk all day and have armrests on your chair, don’t become reliant on them. You’re putting your back out of position if you lean on them too often, so it’s not good for your posture over time. It’s simple to acquire habits like these and then find it difficult to break them off.
Don’t sit next to the edge of your seat.
It’s also possible that you’re sitting at the edge of your seat because it’s a bad posture habit. The majority of those who do this are constantly coming and going from their workplace throughout the day. Resting against the backrest does not take any longer to arise and descend, and a few minutes of back support can be beneficial, especially if you are up and down all day.
Don’t Cross Your Legs
It’s not just women who cross their legs. Men, too, get caught in this habit. Crossing your legs is bad for your posture and can lead to vericose veins later in life. It may be difficult to break this habit, and you should avoid crossing your legs for lengthy periods of time.
If you don’t feel that these posture suggestions are having the desired effect, consider purchasing a posture aid to wear during the day. This relieves the pressure off of you to keep your back straight. The posture support or vest will take care of it for you since it will be a constant reminder while you wear it to sit up straight.
Best Overall Pick:
Alignmed Posture Shirt
The Alignmed Posture Shirt is a posture correcting t-shirt that I’ve been wearing for over four years and think is the best option for improving posture.
I’ve discovered that most conventional posture braces are too rigid and unpleasant, restricting my range of motion while also causing discomfort after just a little usage.
The Alignmed shirt has Neurobands tension bands that have been scientifically proved to improve scapular stability and retrain muscles in order to correct posture. It’s nice enough to wear all day long. Since I started wearing this shirt, I’ve noticed a significant improvement in my posture.
Here are a few more reasons why I like this shirt:
- It has been scientifically shown to assist with good posture.
- A group of 25 medical and sports scientists designed and tested it.
- This device adjusts poor posture, relieving shoulder and back discomfort while correcting it.
- It may be worn alone or under other clothing.
- It is constructed of long-lasting, high-quality materials that maintain their suppleness.