What is the correct sitting position?
Have you ever wondered what the correct sitting position is, in order to maintain optimal spinal health? Read below for some important tips:
- Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
- All three normal back curves should be present while sitting. A small, rolled-up towel or a ‘lumbar roll’ can be used to help you maintain the normal curves in your back.
- Here’s how to find a good sitting position when you’re not using a back support or lumbar roll:
- Sit at the end of your chair and slouch completely.
- Draw yourself up and accentuate the curve of your back as far as possible. Hold for a few seconds.
- Release the position slightly (about 10 degrees). This is a good sitting posture.
- Distribute your body weight evenly on both hips.
- Bend your knees at a right angle. Keep your knees even with or slightly lower than your hips (use a foot rest or stool if necessary). Do not cross your legs.
- Keep your feet flat on the floor.
- At work, adjust your chair height and work station so you can sit up close to your work. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
- When sitting in a chair that rolls and pivots, do not twist at the waist while sitting. Instead, turn your whole body.
- When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist.
If any of the above guidelines causes an increase in pain, please do not continue and seek the advice of your Blackburn Osteopath.