News and Features
What is sitting correctly?
As a Chiropractor I am often asked the questions, “what is sitting correctly?”, “how to sit correctly?” and “how to sit correctly when working?”
When we move we often use ingrained familiar patterns. Dynamic imbalances of our body can become permanent through adopting high risk postures at work. The risk comes from developing a difficulty with movement around one or more of the joints in the body. Once this begins, the restriction to the range of motion for that joint will become semi-permanent or occasionally permanent, requiring treatment from a primary health care professional such as myself.
The body tends to take the line of least resistance. This means that if the correct muscles for the job are too stiff then a more flexible group will begin the movement. When this movement is in a biomechanically unsound direction, pain can be caused as there is a movement imbalance.
For example if we think back to past articles I have written about lifting, we can see if we bend our spines in the wrong place we start to overuse the lower back instead of the hips and then pain can result.
Although movement is best, when forced to sit we need to have the correct resting posture for the spine so that it can be in its natural position. Sitting actively is the key to efficient and comfortable working. This will minimize spinal injury and maximize the health benefits.
The posture that is unbalanced is when the low back is put into a slouched position. The pressure on the discs of the spine is further increased when the pelvis is left unsupported against the back of a chair. The slouched position also causes the head to jut forward and become unbalanced. The neck and shoulder muscles then become unevenly contracted. This can lead to both spinal; problems and risk of repetitive strain injury.
So how do you avoid all this?
- Sit well back into the seat to maintain support for the spine/pelvis – do not perch on the edge of the seat.
- Tilt the seat forwards(if possible) or use a seat block to tilt the top of the pelvis keeping the spine in it’s natural position
- Adjust the height of the seat so that the hips are slightly higher than the knees
- Sit in a position that gives you a balanced upright posture with your heads sitting over your shoulders and your shoulders in line with your hips – do not slouch
- Move your seat close to where your hands and feet will be working. This avoids the need to stretch or reach your upper body forwards
- Always adjust he seat height and position to suit you and the job
- Move in your seat, even if it is only tiny rocking movements, as activity increases blood flow. This reduces fatigue and strain on your muscles throughout your body.
- The seat back should be tilted slightly backwards
These few tips should enable you to lead a pain free life. If you get any aches, pains, pins and needles or tingling please contact your nearest chiropractor as soon as possible. The quicker we get to see a condition the quicker we can get you back to full recovery.
