Most people spend a good portion of their waking hours sitting. Whether you are sitting at a desk at work, eating dinner at the dining room table, or relaxing on the sofa while watching TV, if you sit incorrectly it will not be long before you start to notice aches and pains in your shoulders, upper and lower back, neck, upper arms, and legs.
Poor posture is one of the more common causes of orthopedic and musculoskeletal injuries treated with osteopathy, chiropractic care, and physiotherapy. If you notice aches and pains after sitting for prolonged periods, you are most likely not using the proper sitting posture.
To help alleviate your aches and pains, you will want to visit our Brampton Physiotherapy wellness centre and see an osteopath, chiropractor, or physiotherapist. You will also want to review these tips on how to sit correctly using the proper sitting posture.
Tip #1: Do not slouch so you are looking downwards.
You want to be able to easily look ahead without having to keep your neck in a prolonged bent position. Doing so places added stress and strain on the neck muscles and upper back muscles. Make sure your computer monitor is at eye level on your desk. Raise or lower your monitor or desk chair if needed.
At home, make sure your TV is at the correct viewing height and is not too high on the walk or sits too low to the floor. Holding your head in an upwards viewing angle is just as bad as looking downwards for an extended period.
Tip #2: Sit with your hips fully to the back of the seat.
You want to sit as far back as you can with your hips back as far as they can go. This helps your back maintain full contact with the back of the chair or sofa while allowing your spine to remain upright to reduce strain on your back muscles.
Tip #3: Keep your forearms and thighs parallel.
You want to make sure your forearms and thighs are almost parallel to the floor. You may need to adjust the height of your desk chair or your desk. You can also use a pillow when relaxing on the sofa to help if needed.
Tip #4: Add lumbar support when needed.
If your chair or sofa does not have an adjustable lumbar support setting, you can purchase a lumbar support cushion to go behind your pack. Proper lumbar support ensures your lower back is supported correctly and helps alleviate added pressure that can lead to back pain.
Tip #5: Keep things within easy reach.
Your keyboard, mouse, TV remote, dinner plate, etc., should all be within easy reach so you can keep your elbows perpendicular to your sides. Overextending your reach too much tends to lead to upper arm aches and pains.
By using these tips and learning proper posture techniques, you can avoid accidental injuries, pain, and discomfort. For treatment of discomfort and pain associated with incorrect posture, please feel free to contact Physiotherapy First at 905-796-6662 to schedule an initial consultation with an osteopath, chiropractor, or physiotherapist today!
