We don’t realize that sitting posture impacts our overall body structure and the formula is applicable to young and old people.
A cross-sectional study was conducted on ‘The Prevalence of Low Back Pain Among Medical Students From Saudi Arabia. An online questionnaire was circulated throughout the social media applications that 300 medical students filled in.
The results were startling. Out of the 300 students, 94% of them reported having low back pain and the most common factor that triggered the issue was prolonged sitting.
As a result of the study, it was discovered that extended sitting (meaning for more than 8 hours) was linked with a higher prevalence of lower back pain.
The data stands out as a prominent shred of evidence as to how incorrect sitting posture affects your body joints irrespective of age.
Therefore the following blog will guide you to the perfect sitting posture, what proper sitting structure looks like, steps on how to have the correct posture, simple tools needed to improve sitting posture, and frequently asked questions to solve your postural pains for good.
What Is Perfect Sitting Posture?
During childhood, we were always instructed to sit straight as kids usually did not bother about their posture while staying engaged in their routine activities.
Has the problem been solved?
Not yet, as employees automatically slouch while working on their screens which later increases the tension in muscles.
The perfect sitting posture is when the person is sitting with the major body parts aligned and obtaining the right and sufficient amount of support from the tension of muscles.
Another cross-sectional study was conducted on Postural Habits and Related Joint and Muscle Pain Among School-age Students via an online questionnaire to measure participants’ postural habits and related joint and muscle pain.
77% of the participants reported spending most of the time while sitting.
57% of the students revealed that they did not maintain the proper sitting posture when engaging in their daily activities.
28% of the pain was felt in the neck,
14% in the lower back
13% in the lower back
You must be wondering how to get correct posture. Well, that can be handled by the following:
- Lessening wear and tear on the muscles joints, and ligaments
- Lessening strain on the body during exercise and movement
- Lessening the risk of muscle strain and overuse conditions
- Improving spine health
What Does Proper Sitting Posture Look Like?
The majority of the American citizens have to spend a lot of time in sitting. Be it their office, educational institution, or home, sitting properly plays a pivotal role in balancing their spine and back.
Therefore proper sitting posture looks like the following:
Avoid Crossing Your Legs
Avoid crossing your legs. Just keep your feet flat on the floor, placing your ankles in front of your knees.
Your Feet Should Touch The Floor
Your feet should be touching the floor, but if that's not possible, use a footrest and you are good to go.
Your Shoulders Should Be Relaxed
Your shoulders should be relaxed instead of rounded or pulled backwards.
Your Elbows Should Be Placed Near Your Body
Your elbows should be placed near your body and their angle should be bent between the angles of 90 and 120 degrees.
Your Back Should Be Fully Supported.
Your back should be fully supported so use a back pillow or other back support incase if your chair is not equipped with a backrest because that can assist your lower back's curve.
Take Brief Walks
Start taking brief walks around your office or home.
9 Steps To Take for Perfect Sitting Posture
- First, open your knees.
- Then keep your feet in a flat position on the floor
- Check the position of your knees as they should be at a 90-degree level with your hips.
- Locate your sitting bones
- Have a look at your pelvis and adjust it accordingly
- See how your spine is there should be a slight curve in your backbone for your hands to easily pass between your lower back and the back of the chair
- Relax your shoulders as they are required to be in a neutral state and not instead being curled ahead or lifted.
- Now tilt your head in a way that it is aligned properly with your back.
- Lastly, check for any kind of pain and discomfort that you will feel due to an improper balance of hips, pelvis, or spine.
Simple Tools Needed To Improve Sitting Posture
The simple tools needed to improve sitting posture are the Easy Posture Mesh Lumbar Support, the ComfiLumba Wedge Cushion, a footrest, and a good office chair with lumbar support. Let’s discuss them in detail:
Easy Posture Mesh Lumbar Support
Easy Posture Mesh Lumbar Support is designed exclusively to support your back and it can be placed in your working chair and driving seat while on the road.
If we talk about its benefits then they are that it is breathable, adjustable, supports the natural curve of the spine, improves the posture in the chair, and is versatile.
ComfiLumba Wedge Cushion
ComfilLumba wedge cushion is another daily aid that serves to improve the sitting posture whether in a car or a chair.
This seat cushion comes with a set of perks such as it supports the lumbar, raises a slight tilt of the pelvis to retain the natural curve of the spine, distributes pressure across the surface where the person is seated.
This reduces pressure on many points and prevents discomfort along with improving sitting positions as the device provides a sloped surface to the user which enables them to sit in an upright position.
Foot Rest
Many people make the most out of this tool as a footrest helps elevate your feet so that they don’t get swelled up due to stretched hours of sitting, decreases lower back strain, escalates blood circulation, and is ideal for people who are short in height.
Read Related Article: 7 Best Comfy Under Desk Foot Rest to Improve Posture & Avoid Leg Pain
A Good Office Chair
Getting a good office chair that comes forward with lumbar support can save you from many back issues.
A review of these office chairs are available at Easy Posture Brands and the good part is there is a wide variety of them so you won't feel restricted and can select the one that suits you the best.
Conclusion
These were some of the crucial steps to be taken for the perfect sitting posture. Plus, we have given you detailed guidance about the tools that you can add to your lifestyle for maintaining your spine without experiencing any kind of pain.
Frequently Asked Questions
What are the benefits of good posture?
Good posture can help you to reduce muscle strain, prevent back pain, improve breathing, enhance digestion, and boost energy levels.
How often should I take breaks to maintain good posture?
You should take a break every 30-60 minutes to maintain good posture at work.
Should my hips be slightly higher than my knees when sitting?
When you are driving your car, your hips should be slightly higher than your knees. This can be accomplished with the ComfilLumba wedge cushion as a daily aid for supporting the lumbar.
Besides that, the wedge cusion is perfect for supporting your hips giving you more control over the steering wheel.
Sources:
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Youssef A Taha, Hadi A Al Swaidan, (2023).
The Prevalence of Low Back Pain Among Medical Students. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10262762/
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Sajad Bagherian, Julien S Baker. (2023).
Postural Habits and Related Joint and Muscle Pain Among School-age Students: A Cross-sectional Study. https://www.researchgate.net/publication/374566545_Postural_Habits_and_Related_Joint_and_Muscle_Pain_Among_School-age_Students_A_Cross-sectional_Study/link/6529753e06bdd619c48c0a97/download?_tp=eyJjb250ZXh0Ijp7ImZpcnN0UGFnZSI6InB1YmxpY2F0aW9uIiwicGFnZSI6InB1YmxpY2F0aW9uIn19
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