Sitting with Correct Posture and Strengthening Your Core
Many of us spend hours each day sitting in a chair, in our cars or on our sofas. Constant and incorrect sitting can cause low back discomfort, weaken our core structure and lead to injury. Today’s article will teach you how to sit with correct posture as you move throughout your day.
Sitting at Work
According to those who work in physical therapy services, it is important to ensure that you are sitting in a desk chair that promotes 90-degree hip and knee flexion. Sitting with this posture will help prevent any low back discomfort. If your chair is too low and your knees are higher than your pelvis, this will cause you to slouch. Tall people often have this problem if their desk chair can’t be raised high enough. If you are shorter and your knees are lower than your pelvis, you may want to put a block under your feet to promote 90-degree hip and knee flexion.
Posture Check: With your feet on the floor and equal pressure on your two sitting bones check the alignment from your knees to your hips. Perhaps you need to raise your chair or put a block under your feet.
Sitting on your Couch
It is so easy to slouch into your sofa after a long day, but unfortunately, this is one of the worst things that you can do for your spine! Sitting with a rounded low back causes our pubic bone to be pushed upwards into a posterior tilt and compresses the base of our spines. Furthermore, as we “relax” into this slouched posture there is a tendency to round the shoulders forward and protract the neck.
Posture Check: As you read this article are you jutting your chin forwards? If so, press the back of your head to the wall behind you and align your neck and shoulders.
Over time this posture can weaken the spine and eventually lead to kyphosis, or what you may know as “rounded shoulders” or even a “hunchback” posture.
Correcting the Posture: When you sit on your sofa bring your lower back and tailbone right up against the back, upright edge. Try to keep equal pressure on your two sitting bones. If you notice low back discomfort whilst sitting on your sofa, try to sit on the floor with your back resting against the front edge of the sofa and your legs crossed or extended in front of you. The tactile feedback from the sofa edge will help to encourage your spine to lengthen and decrease the compression in the low back.
What are your Hips Doing
Many times low back problems start with misalignment at the pelvis and hips. Pelvic up slips and rotations can tighten the stabilizing muscles of the low back. This is reinforced when we sit with our legs crossed, as many ladies do, or have one leg tucked under the other.
Posture Check: Stand tall and put your hands on your hip bones, do they feel in line with each other like they are resting on the same plane? Perhaps one is higher than the other or rotated more towards the front or back.
Correcting The Posture: Sit with your feet on the floor and hip distance apart as this will give you a strong base of support and remove tension from the iliotibial band, which becomes tight from a cross-legged position and overtime pulls on the muscles of the pelvis and lumbar spine.
Seated Core Strengthening Exercises
Fortunately, good posture and core strength is an excellent way to prevent back pain! Include in your daily routine exercises from Pilates, Yoga and physical therapy services. A healthy spine will enable you to live with mobility and agility well into old age.