What Is An Ideal Sitting Posture?
Updated: Feb 10
Maintaining good posture and a healthy back requires a proper sitting position. For sitting, there is no one or single body posture that is recommended. It varies, and each person can change the angles of their hips, knees, ankles, and elbows to adjust their posture and sit comfortably. Sitting straight with your back and shoulders can avoid common back and spine problems like lower back pain and stiff neck.
But what causes someone to lose their proper sitting posture?
There are numerous reasons one may lose proper sitting posture, and we have compiled a list of five common causes of poor sitting posture that you can avoid or reduce in the future.
Though modern technology has benefited the human race in numerous ways, nothing is without drawbacks. Technology has drastically altered our lives, and unfortunately, these changes include excessive use of mobile phones, televisions, computers, and tablets. These devices have taken a significant toll on our health. For example, bending in awkward positions while using these devices can cause neck, back, and shoulders pain.
Tech neck is a term that describes overworking muscles while using phones, tablets, and computers, resulting in neck and shoulder pain, stiffness, and soreness. It is a common and growing problem in the current world. This is now commonly called text neck syndrome .
2. Muscle tenseness or weakness:
If you have a stronger or weaker muscle than the others, you are more likely to have poor posture. For example, if you have a weak abdomen due to insufficient exercise, your body will rely on your back muscles for stability, resulting in increased back pain.
If you've ever had an injury, you'll know that the muscles around the injury site spasm to protect the injured body part. Unfortunately, the constantly spasming forces can eventually weaken, resulting in a muscular imbalance that can affect your posture.
4. Poor footwear:
Wearing the wrong shoes can cause back pain. Many people are unaware of how much the shoes they wear can influence and aggravate back pain. This is especially true for women who enjoy wearing stiletto heels, which can throw their bodies out of alignment and stress the back, resulting in poor posture.
Extra weight around the midsection can pull the pelvis forward, causing spine misalignment and further pressure on your lower back, resulting in poor posture.
What is good posture?
Posture is the attitude assumed by the body either with support or as a result of the coordinated action performed by a group of muscles working to maintain stability. There are two kinds.
1. Dynamic posture:
It refers to holding your body while moving or doing something physical. Walking, running, or bending over to pick something up are all examples of dynamic posture.
2. Static posture:
It is a way of holding your body when you are not moving. For example, when sitting, standing, or sleeping.
Every individual must ensure that they have good dynamic and static postures. A good posture is essential for long-term health. Always keep your body in the right position, whether moving or standing still. Maintaining good posture can help you avoid pain, injuries, and other health issues.
A good posture will help your body,
1. Reduce your body's strain during physical movement and exercise.
2. Reduce the likelihood of joint, muscle, and ligament wear and tear.
3. Keep your balance while moving and exercising.
4. Reduce the possibility of muscle strain and overuse.
5. Better overall spine health.
Types of sitting posture
The way people sit is frequently a subconscious decision made while focusing on other things. A person's sitting posture is primarily determined by the type of sitting equipment they use, which includes
1. The office chair
2. An armchair
3. Ergonomic seat
7. Car seat
And the following are examples of sitting postures on this equipment:
1. Hunched forward
2. Slumped backwards
5. Slouching to one side
6. Perched on the edge of the seat
7. Upright, with or without lumbar support
8. One knee crossed over the other
9. Ankles crossed
How to achieve the best sitting position
1. Make sure your hips and knees are at about a 90-degree angle. You want this at a 90-degree angle because it means your legs aren't hanging off the edge, they're not up very high or low, and they're in an excellent neutral position, which will aid in preventing knee and hip pain. The angle can be a little different, but it should be close to 90. Lifting or lowering your chair to achieve the proper angle is always beneficial. You can also put something in your chair to raise it a little higher if necessary.
2. Make sure that your feet are flat on the floor. This can be difficult for shorter people, so get something like a stool to put your feet on, maybe a phone book, to ensure your feet are flat on the floor. Always keep your feet balanced on the floor and your hips and knees at a 90-degree angle. So if you're a little shorter and feel like you're not quite t