In our modern world, many of us spend a significant portion of our day sitting. We scroll our phones, drive, work on a computer, etc.
Unfortunately, prolonged sitting often leads to poor posture. If left unaddressed, it can cause to muscle imbalances and injury to the musculoskeletal system.
When discussing bad sitting posture in this article, I will be referring to the natural curvature of our spines and how it changes under various conditions. This curve should resemble a soft “S” shape when we are in proper spinal alignment.
The chart below demonstrates a few conditions in which the spine is no longer aligned with the natural curve.
All of these have the potential to cause pain, weakness, muscle imbalances, and even numbness or tingling into the extremities.
Posture is one of the hottest topics in physical therapy, and while it is not the end all be all to pain, it is a contributing factor and one we prefer to address early on.
Now for the good news: it is possible to correct poor posture, even if it is something you’ve struggled with for years.
As a physical therapist, I discuss everything from office chairs and desk set-ups to ergonomic body positions and exercises with my patients to help them make the appropriate modifications to their lifestyle.
In this article, we will address 6 key steps to improving sitting posture and reducing the risk of pain.
1. Ergonomic Desk Set-up
To avoid bad desk posture, an ergonomic desk set up is incredibly important to maintaining good posture while on the computer, especially if you are on it for prolonged periods of time.
Monitors should be at eye level. Your chair should provide neck, back, and arm support and be height adjustable.
You should feel supported by your set up instead of adjusting your body to fit the set up.
2. Lumbar Support
If your chair is not supportive enough, lumbar rolls and pillows are a great addition!
These items sit in the natural curve of your lower back to prevent excessive rounding which is often associated with poor posture. They can also relieve pressure caused by poor sitting posture and reduce aches and pains significantly.
3. Desk Accessories to Avoid Poor Posture
Desk accessories like this ergonomic mouse and keyboard as well as wrist cushions may help reduce the risk of developing poor posture.
By having products that maintain your body’s natural positioning, you reduce the risk of stooping, leaning, or hunching over to accommodate your surroundings.
4. Take Breaks
Breaks are a simple and easy way to avoid developing poor posture. You should be moving every 1-2 hours by taking a short walk or stretching.
This will help reduce muscular fatigue and tightness associated with prolonged sitting.
5. Stretching to Improve Posture
As mentioned above, stretching is an incredibly important aspect of posture. When you are sitting, especially at a computer, it can be easy to remain immobile for several hours at a time which causes your muscles to shorten and grow stiff.
Stretching alleviates this discomfort and helps your body maintain good posture. The doorway stretch, cross body stretch, and open books are 3 effective stretches to improve your posture.
Read Related Article: 5 Easy Posture Exercises/Stretches to Improve Posture
6. Strengthening
Strengthening is the next, and possibly most important, component to maintaining good posture.
By performing exercises like chin tucks, rows, latissimus pulldowns, and transverse abdominis holds, you can strengthen your supportive muscle groups and reduce likelihood they will fatigue.
As always, the above-mentioned ideas and products are merely a starting point.
If you find you are experiencing pain when sitting for prolonged periods of time and nothing you do helps, consult with your primary care physician or a physical therapist for more direct and specific advice.
And remember, it's never too late to start working on better posture and reaping the benefits of a pain-free, aligned body!
