Back Pain - How a Bad Sitting Posture Can Strain Your Back and How to Improve It
One of the most common factors that can be associated with back pain is how you hold yourself or your posture.
I am sure you where told many times by your mum and dad to sit or stand up straight.
At the time this may have seemed like nagging however, it was very good advice.
Having a healthy posture will ensure that your back stays aligned with your head.
A good posture will ensure that no unnecessary stress is put on the spine that may cause damage or long term back and neck problems.
One of the most important postures is in the way we sit.
Actually the sitting position is an unnatural one for the body because we are designed to stay upright and to keep moving.
However, today we are sitting more and for longer periods.
When we sit for longer periods we can easily develop bad sitting postures that are not good for our backs.
For example, many people who sit for long periods tend to round their shoulders and slump their neck and torso forwards.
This puts a lot of pressure on the pelvic area as well as straining the back muscles.
If you sit for long periods during the day it is important that you develop a healthy posture while you sit.
If you sit properly your pelvis area should remain centred.
To do this sit with your buttocks tucked into the back of the chair.
Once they are tucked in tilt your torso forwards slightly and then centre your pelvis by putting your torso in an upright position.
This may take a little experimentation to find the most comfortable position for you.
Once you have positioned your pelvis correctly you want to keep your pelvis aligned with your chest and head.
This alignment between the pelvis, chest and head should remain constant throughout the sitting position even when you lean back or forward.
It is important that you use a quality chair that can support your back especially, if you sit for long periods.
A chair that supports your back also enables you focus on your work more effectively.
However, if you are using a chair that does not support your back you can use a few techniques to compromise.
For example, you can buy a lower back support cushion which you can place at the small of your back.
If you sit for long periods it is very important that you take regular breaks and move around.
This may be difficult at the start but once you acquire the habit you will see a lot of improvement.
Try and take a break every 30 minutes if you can and go for a quick walk or stretch.
I am sure you where told many times by your mum and dad to sit or stand up straight.
At the time this may have seemed like nagging however, it was very good advice.
Having a healthy posture will ensure that your back stays aligned with your head.
A good posture will ensure that no unnecessary stress is put on the spine that may cause damage or long term back and neck problems.
One of the most important postures is in the way we sit.
Actually the sitting position is an unnatural one for the body because we are designed to stay upright and to keep moving.
However, today we are sitting more and for longer periods.
When we sit for longer periods we can easily develop bad sitting postures that are not good for our backs.
For example, many people who sit for long periods tend to round their shoulders and slump their neck and torso forwards.
This puts a lot of pressure on the pelvic area as well as straining the back muscles.
If you sit for long periods during the day it is important that you develop a healthy posture while you sit.
If you sit properly your pelvis area should remain centred.
To do this sit with your buttocks tucked into the back of the chair.
Once they are tucked in tilt your torso forwards slightly and then centre your pelvis by putting your torso in an upright position.
This may take a little experimentation to find the most comfortable position for you.
Once you have positioned your pelvis correctly you want to keep your pelvis aligned with your chest and head.
This alignment between the pelvis, chest and head should remain constant throughout the sitting position even when you lean back or forward.
It is important that you use a quality chair that can support your back especially, if you sit for long periods.
A chair that supports your back also enables you focus on your work more effectively.
However, if you are using a chair that does not support your back you can use a few techniques to compromise.
For example, you can buy a lower back support cushion which you can place at the small of your back.
If you sit for long periods it is very important that you take regular breaks and move around.
This may be difficult at the start but once you acquire the habit you will see a lot of improvement.
Try and take a break every 30 minutes if you can and go for a quick walk or stretch.
