The ABCs of Sitting: Healthy Office Posture
The ABCs of Sitting: Healthy Office Posture
Given that most of us sit for hours and hours all day, we know remarkably little about how to sit in a way that puts the least strain on our back and how to cultivate the strength to keep a good office posture throughout the day. Having a good sitting desk posture can mean the difference between feeling good at the end of the day or feeling tired, achy, and worn out.
So, what is good desk posture? Well, you don’t need to go out and buy a posture brace to find out, because interestingly enough, good posture with back support is the position that puts the least strain on your muscles and spine.
To find your ideal office posture, try this corrective posture exercise:
1. Position your buttocks at the back of your chair, so your knees bend at a right angle and your feet lie flat on the floor. If necessary, put a stool under your feet to raise them up, so your feet touch the floor and your lower legs are at a ninety degree angle to your thighs. This establishes a solid platform of posture support for not just your spine, but your head and shoulders as well.
2. Make sure you are sitting squarely on your sitz bones, with your weight evenly distributed in all directions. You can check the distribution of your weight by swaying to the front and back, and from side to side.
3. As you sway back and forth, notice how the curve in your lumbar spine deepens and flattens. Look for the “sweet spot” in the middle, where your lumbar curve is not too deep and not too flat. That provides ideal posture back support for your spine. If necessary, you can add a lumbar support pillow to help your spine stay in this position.
4. Keep your knees at the same height as your hips or slightly above. Do not cross them. It is best to keep your knees shoulder width apart.
This desk posture position will help you sit in a way that honors the three natural curves in the spine. Orienting your feet and pelvis properly creates a stable foundation that helps counterbalance your spinal curves. This lends the spine a spring-like quality that efficiently bears the weight of your body, promoting natural posture support.
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