We are all guilty of finding ourselves “slouching” from time to time. This is especially noticeable when sitting. Every once in a while, this is okay; but when you think about how much the average person sits, this can be quite problematic. We sit during meals, we sit during the commute to and from work, many of us sit all day at work, and many of us spend our leisure time sitting in front of the television or computer. If you spend all of this time sitting with improper posture, sooner or later, your body will feel the consequences. According to the Global Burden of Disease study, lower back pain is the single leading cause of disability worldwide.
So how can you prevent this pain? Make sure you are sitting with optimal posture. Below is a checklist for proper posture when sitting at a desk.
- Make sure both feet are flat on the floor with knees slightly lower than hips. Keep a small space between the back of the knees and the edge of the chair
- Keep low back in ‘neutral’ posture- meaning not all the way arched or slouched, but somewhere comfortable in the middle
- Keep the majority of the spine up to the shoulder blades supported by the back of the chair
- Keep armrests at a height where they apply only light pressure to forearms
- Position keyboard and mouse, so your arms do not need to move from the armrests
- Keep wrists in a neutral position when using the keyboard
- Adjust computer monitor so it is at eye level and no more than an arm-length distance from the body
If you follow these steps and sit with proper posture the following positive effects will occur:
- Improved breathing. Sitting upright allows for rib expansion and increased inhalation. If you sit slouched, your ribs cannot expand optimally leading to overuse of the neck muscles which can cause neck pain
- Decreased pressure on the back. Sitting properly with the spine supported decreases the load on the lumbar discs
- Decreased neck strain. When slouching, the head and shoulders are forward which puts high force on the mid neck. Sitting upright lengthens the neck and decreases the strain on the neck muscles.
