SITTING POSTURE

 

SITTING POSTURE TO REDUCE BACKACHE

• Sitting imposes maximum strain in your back as compared to standing or walking.
• Therefore, sitting in the same position for prolonged periods of time triggers your back and neck pain.
• Good sitting posture is important to reduce strain from your back and neck to a great extent and it is not at all difficult to adopt a correct sitting posture.

USING A CHAIR

• Sitting up straight is not an ideal good sitting posture.
• Relax to avoid straining the muscles.
• One who attempt to sit bolt upright will gradually slip into a relaxed, slouched position so try to catch yourself whenever you do so and make a conscious effort to sit up.
• Choose a comfortable chair with a good space so that you can change your position and posture at the proper time interval to avoid strained, tensed muscles.
• Place a cushion behind your lower back to support your spine.

USING A DESK

• Nowadays maximum work tends to be desk-bound, sitting at a workstation for most of the day.
• If your work involves sitting for long periods of time then, a well-designed chair should be used to reduce the risk of developing either back or neck pain and headaches, and try to stretch regularly.

HEAD AND NECK ALIGNMENT

• If u find, rounded shoulders or leaning over a desk with your head bent forward, then your upper back, neck, and shoulder muscles will get fatigued easily. This results in a painful neck or headaches.
• Whenever you feel that your neck is tense or you are holding your head forward with your chin out, try to reduce the curve in your neck by tucking your chin back such that you make the crown of your head the highest point.
• Neck retraction exercises reduce tension on muscles by bringing the weight of your head over your spine, so that the strain on your neck muscles is reduced.