If you frequently find yourself slumped over your desk or computer, there are some simple steps you can take to correct your posture when sitting.
While short periods of slumped postures are ok – (we were designed to bend after all!), prolonged periods in these positions can cause excessive soft tissue strain, joint stiffness, muscle tension and fatigue.
In the video below, Kyla takes you through 3 simple cues to help correct your sitting posture.
Correct Posture When Sitting
When you’re sitting for a long time it’s easy to slouch or move into awkward positions in an attempt to get comfortable.
But, as there are many negative impacts of poor posture – including back pain, headaches, rounded shoulders, and spinal deterioration – it’s important to tune into your body and adjust your sitting posture when needed.
So, what is the correct posture when seated?
- Both feet should be flat on the floor or a footrest (Don’t sit with ankles or legs crossed).
- Position your knees and hips so they are at approximately the same height when seated.
- Ensure the top of your computer screen is at eye level. This will encourage you to look forwards, rather than straining your neck to look up or down at the monitor.
- Sit up straight in a relaxed position and keep shoulders and hips vertical to ensure you’re not slumping to either side.
How to Improve Posture when Sitting
As discussed in the video above, the following three steps can help to reset your posture when seated.
- Sit on your sit bones. A lot of people tuck their tail bone under when they slump. If this sounds like you, then think about raising your bottom up and positioning yourself so you are sitting on your sit bone rather than on your tail bone.
Expert Tip: It’s important not to overarch your lower back when making this adjustment to your posture.
- Lift sternum up and out: Elevating your breastbone outwards and slightly upwards will help to move your shoulder blades down and back and relax your upper trapezius muscles.
- Draw your chin in and lift skull up: Many people poke their chin out when sitting at the computer or at a desk and in turn incorrectly rely on their trapezius muscles to keep the weight of their head up. (This is particularly common when your monitor or screen isn’t positioned at eye level!) To correct this position, gently draw the chin down and lift the back of the skull up away from the neck.
Physio for Posture
Are you suffering from neck or back pain due to prolonged periods of sitting, and you’re based in Brisbane?
Inline Physio can help! We have clinics in Ashgrove, Samford and Moorooka.
When you see one of our Physiotherapists, we will prescribe an exercise program to help build your sitting posture control and endurance as well as relieve your joint stiffness, muscle tension, pain, and headaches with hands-on treatment!
Would you like to find out more? Please give us a call today!
Kyla Dixon
Physiotherapist
