Sitting Posture: Simple Methods to Reduce Muscle and Joint Strain
Poor sitting posture habits can lead to a variety of problems with your musculoskeletal system, as well as other health issues. If you’re experiencing neck, lower back or other types of muscle and joint pain, poor sitting posture may be playing a part.
Fortunately, there are some simple methods for improving your sitting posture to reduce muscle and joint strain and pain.
When you need to sit for long periods, it’s important to maintain an alignment that keeps your joints in “mid-range” positions to avoid excessive strain and eventual pain. This is generally referred to as “head-over-shoulders-over-hip” alignment. There are two major ways to achieve this sitting posture.
1. Sit far back in your seat.
The first method is to place your hips and buttocks as far back in the chair or seat as possible and use the backrest for lower back support:
However, if the seat is too deep for the length of your thighs and you have to “reach” your lower back to touch the backrest, then a lumbar roll or pillow can be helpful for shortening the seat depth and maintaining your low back in a forward curve (known as “lordosis)” which reduces strain on your intervertebral discs.
Lumbar rolls are most helpful in straight-backed chairs, office chairs and car seats.
Use of a bed or couch pillow is usually most helpful when sitting on plush furniture such as couches and recliners.
In addition, some office chairs allow you to adjust the seat depth – be sure to check your chair.
2. Sit at the very front of your seat.
It may seem strange that the complete opposite approach also works. But when you sit at the very front of your seat, it gives your hips more freedom of movement and makes it easier to tilt your pelvis forward to sit with a slight lordotic curve in your lower back.
The “best” sitting posture, however, is one that frequently changes. Our bodies were not made to be static for long periods of time. By changing positions frequently, you can help prevent joint and muscle stiffness, promote circulation and mental clarity.