Posture is the position in which the body is maintained and kept upright when we do activities such as walking, sitting and lying down while maintaining the least strain upon the muscles and ligaments involved in such activities. A good posture gives a confident look as well as leads us to have good health. Poor posture not only causes undue strain on our spinal cords and muscles leading to backaches and other health issues, it also gives a negative impression about a person’s personality.
People who have desk-based jobs have to sit on their office chairs and work on the computer for almost 9-10 hours every day. It is very important to maintain a good posture while working and support the back and neck. Nowadays almost every person has a cell phone and youngsters and adults alike are on their phones causing their necks to strain. Carrying a purse on the same shoulder, doing vigorous housework – all these can cause strain upon the back and neck.
Some of the measures listed below should be followed to maintain a good sitting posture:
Always sit with your back supported
Sitting for long work hours requires us to have a proper posture while sitting on office chairs. The chair should be so adjusted so as to support the lower back and not cause excessive strain upon it. The chair should be adjustable so that you can change the height, back position and tilt of the chair based on your needs.
Use a footrest
Your knees should always be below the hips while sitting. The feet should be flat on the ground. If the same is not possible to keep, a footrest can be used so as to maintain a good sitting position.
The computer screen should be at eye level
You should neither lookup by straining your neck nor bend the neck to look down at the computer screen. You should maintain an eye level with the computer screen. If the same is not happening, it is advisable to use a monitor stand to achieve eye level.
Early signs of back pain should not be ignored
You may start feeling backache during a certain time of the day while at work or at night while sleeping. You may also experience back and neck pain while sitting on a new chair in a new office. Do not ignore these early signs or symptoms of poor posture.
Change positions intermittently and take breaks
Sitting for prolonged hours in one position will also add more strain on your neck and back as the muscles get tired which causes slouching, slumping and other poor postures. You should always take regular breaks and stand, move your wrists and feet, walk for 5 minutes and change your sitting position at regular intervals.
Use a cushion/pillow or an ergonomic chair
To support the lower back, a small pillow or a cushion can be kept on your chair. Even a portable lumbar roll or a towel folded like a pillow can be used.
Maintain good posture while sitting
You must not slouch or slump in the chair. Sitting upright with your back straight and shoulders back is the ideal way to sit. The weight of the body should be evenly distributed on both hips.
If you have a persistent problem with back pain, you need to introspect and change your daily standing, sitting, and sleeping habits and the manner in which you bend and lift objects. Proper weight should be maintained according to your height as being overweight can cause unnecessary stress upon your spinal cord and knees which in turn will cause you body pain. Your workstation may need to be revamped to maintain a healthy sitting posture. Regular exercise is also very beneficial to maintaining a good posture as it stretches and strengthens your muscles.
