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Health

Sitting positions for good posture

Monday 21/May/2018 - 02:04 PM
Sada El Balad
Adopting the correct sitting position is essential for maintaining good posture and a healthy back and spine. Most people can improve their sitting posture by following a few simple guidelines.
Sitting with a straight back and shoulders will not only improve a person's physical health but can make them feel more confident. Medics Today said.

Many people spend the majority of their day sitting down as they tend to sit when commuting، working in an office or studying، and relaxing at home. Prolonged sitting can cause a range of adverse health effects، including bad posture and back health.

In this article، we look at what good posture means and explain the correct sitting position to achieve it، particularly when sitting at a computer.

What is good posture?
Good posture means that the key parts of a person's body are correctly aligned and supported by the right amount of muscle tension.

Correct posture can help by:

reducing strain on the body during movement and exercise
reducing wear and tear on the joints، muscles، and ligaments
maintaining balance while moving and exercising
reducing the risk of muscle strain and overuse conditions
improving spine health
Best sitting position
The best sitting position depends on a person's height، the chair they are using، and the activity they are doing while sitting.

A person can improve posture and achieve a proper sitting position by:

keeping feet flat or rest them on either the floor or a footrest
avoiding crossing knees or ankles
maintaining a small gap between the back of the knees and the chair
positioning knees at the same height or slightly lower than the hips
placing ankles in front of the knees
relaxing the shoulders
keeping the forearms and knees parallel to the floor where possible
holding elbows at the sides creating an L-shape in the arms
sitting up straight and looking forward without straining the neck
keeping the back against the chair، or using a backrest or cushion if there are places where the back does not comfortably meet the chair، especially in the lower back region
avoiding sitting for long periods at a time، ideally taking at least a 10-minute break for every hour of sitting
Tips for sitting posture at a computer
People who have to sit for extended periods at a desk because of their work or schooling need to take extra precautions to make sure they maintain a healthy posture and back.

When working at a computer for long periods، a person can help improve their sitting posture by:

keeping the monitor at arm's length and no more than 2 inches above the natural line of sight
customizing workspaces، for example adding footrests، wrist pads، or backrests
using a standing desk to alternate between sitting and standing
using an ergonomic chair، a yoga ball، or a knee chair
trying out different keyboard and mouse types
using a headset for long calls or dictating to reduce neck strain
positioning the keyboard and mouse close together to avoid reaching
getting up and moving around occasionally، especially when experiencing any muscle or joint pain
Once in the correct position، try doing a mental check every 10 to 15 minutes to see if the posture has altered and then correct any changes.

A person with poor posture can correct it with time، awareness، and commitment. It can take weeks to months for some people to see significant benefits from working on their posture. Once a person has improved their posture they will need to work at maintaining it، so they may often have to remind themselves to recognize unhealthy positions and correct them.

Edited by rehab sayed

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