Good Sitting Posture – 5 Sure-fire Tips to Better Spine Health

While much attention is given to our active posture, our posture at rest is often more important, especially as this is how significantly more of our time is spent. As such, our aches and pains, as well as our opportunity for improvement, are more available to us during times when we are apparently relaxed. Yet because it seems like our bodies are under fewer demands as we sit or recline, our resting posture receives less attention and effort.

The spine consists of an outward curve in the upper back and an inward arch further down. If either is not aligned properly, and is not kept in check via correct resting posture, then numerous pains can develop. Also, since this natural support is crucial to efficient bodily function, we will fatigue more easily if both arches are not receiving constant support from the many muscles of the back and spine.

There are several important aspects of resting posture of which it is essential to be aware. Each re-enforces the other such that neglecting any one will make your entire effort less effective.

The head must be straight and level with the top of the spine. The neck should also be relaxed, and does not need to remain tense to maintain this pose. Most people unconsciously tilt the neck downward, especially when focusing on computer screens. Slouching strains many muscles in the back and spine, tiring them more quickly than would otherwise happen were your spine allowed to assume its natural curve.

It is also important to keep the shoulders relaxed and lowered away from the ears. With the shoulders lowered, the spine should be as vertically aligned as possible. Much of your body’s support is derived from this vertical alignment. Deviating in any direction places extra strain on the muscles of the back and spine.

The pelvis should also tilt forward, thus placing no undue pressure on the tail bone. Despite the fact that much of our time is spent seated, the tail bone is not truly intended to support weight. Shifting your pelvis 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 increasing their circulation. Increased circulation helps rid the muscles of fatigue toxins which cause them to tire more quickly.

If at all possible, sit with the seat of your chair tilted so that the front part is slightly lower than the back. Sitting this way will help to keep the proper curves in your back and your spine aligned correctly.

The lower abdomen should be drawn in slightly which gives structural support and also allows for a natural curve in the lumbar spine to help support your weight better.

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.

When next you sit, strive to increase awareness of your habits. Notice in which of the previously-listed practices you excel, and upon which you may wish to focus extra attention. Also, examine areas where you commonly relax or otherwise sit for extended amounts of time, ensuring that they encourage behaviors that promote good and healthy posture. By improving your awareness of your body, you’ll slowly but surely begin to improve your posture, feeling much better as you cultivate these healthier habits.

Tag: good sitting posture

Category: Correct Posture