What Is the Correct Posture When Sitting?
Correct posture when sitting ensures that you are putting less strain on your back muscles. To sit with proper posture, make sure that:
- Your back is straight.
- Your shoulders are pulled back.
- Your buttocks are touching the back of your chair.
- All three normal curves of your back are maintained. You can use a lumbar support or a rolled-up towel for this purpose.
- Your knees are bent at a right angle.
- Your feet are flat on the floor.
Avoid sitting in one place and the same position for longer periods. Take frequent breaks to move around and relax your muscles while reducing prolonged strain on them.
Correct posture when sitting is particularly important if your work involves being in front of your computer or laptop for long periods of time.
6 tips for maintaining correct posture when sitting
1. Support your back
If you need to sit for longer periods, make sure you have an ergonomically designed chair.. Adjust your chair in such a way that the normal curves of the back are maintained.
2. Place your elbows at your sides
Your elbows should be placed on the armrests in such a way that your arms form an L-shape. Your wrists and forearms should be parallel to the floor. You may need to adjust your chair’s height accordingly. This is to ensure minimum pressure on your wrists and prevent strain-related injuries.
3. Rest your feet on the floor
Adjust the chair’s height so that your feet stay flat on the floor.Make sure your knees are slightly lower than your hips. You can use a footrest for this purpose. Avoid crossing your legs to prevent posture-related problems.
4. Adjust your screen to be eye level
The top part of your monitor should roughly be at eye level so that you do not have to bend your neck. Stay an arm’s length away from the screen. You can use a monitor stand for this purpose.
5. Keep your mouse close
Place the mouse as close to you as possible. Using a mouse mat with a wrist pad is a better option to avoid strain-related injuries.
6. Keep objects in reach
Keep frequently used objects such as pens, notepads, or phones within easy reach. Position them in such a way that you do not need to repetitively twist or stretch your body to get to them.
What are the benefits of sitting with correct posture?
Correct posture when sitting brings benefits that include the following:
- Ensures proper alignment of bones, ligaments, and muscles
- Prevents arthritis by lowering the risk of wear and tear on ligaments
- Minimizes strain on the spine
- Prevents fatigue related to a bad posture
- Prevents backache and muscular pain
- Prevents spasms in the neck and shoulders
- Lowers your risk of cervical spondylosis