#Flashback Friday. The last two Fridays we met to speak with a corporation in regards to their occupational health and ergonomics. We also had 1 on 1 sessions with each participant and looked at and adjusted their workstation to decrease overuse injuries and improve their posture and performance. You can learn how to sit better by clicking here.
Patients, especially office workers and students, always ask me, what is the most proper posture for sitting? I will start off by stating there is no one posture that you should be holding constantly for long periods of time. The human body is made to move and humans should be changing positions semi-frequently by having microbreaks. Depending on your job and setup will dictate the frequency and duration of your microbreak position change.
Sitting puts more stress on the anatomy of your lumbar spine (lower back). Varying your posture will change the spinal load on the passive structures (bone, ligament, disc). The sitting position with the most spinal load occurs with a flexed lower back and forward body posture.
| Try to sit on your ischial bones or “sits” bones, instead of sitting on your sacrum (lower spine). People who suffer from lower back and neck pain will benefit from this type of sitting. Sitting on your ischial bones will keep you in a more upright posture and will keep you on your cushy bottom rather than the boney part of your back. Using a lumbar roll, pillow or rolled up towel behind your back will remind you to sit upright and maintain a relaxed, neutral spine. |
Sitting more upright will also reduce your forward head posture. Holding prolonged forward head posture can cause headaches and a stiff tight neck. This is a good case where treating away from the site of pain can help reduce symptoms.
If you tend to hold poor postures during your daily life or have pain in your lower back, mid back or neck, go and see a chiropractor. Chiropractors can diagnose which segments are problematic before the pain begins, or decrease pain and improve functioning if a problem arises.