Despite knowing the risks associated with bad posture, many people still find it challenging to switch to the right positions. They end suffering and complaining of avoidable health issues, such as pain in the spine, back, and shoulder.
If you are among those that are stuck with the old and poor sitting habit, here is what you can do to improve your posture.
Get the Right Desk Chair Set Up
The first step towards avoiding poor posture is to ensure that you have the right desk chair set up. The right combination is the one that allows you to sit straight and look forward without straining.
Therefore, if your desk is too low or too high, you will need to make the necessary changes. This will allow you to avoid leaning forward or looking up while looking.
The seat should also be suited to your height. This means that it should be ergonomic to allow for the necessary adjustments. When adjusting the seat, settle for a position that will enable your feet to remain flat on the ground. It should also leave your hips and knee at an angle of 90o. The seat should also be inclined at an angle that supports your low and mid-back.
If you don’t have access to an ergonomic chair, you can add a seat cushion and also include a footrest if necessary. Doing so will improve the position of your hip and knee, thereby allowing you to sit in the right posture.
Practice these Sitting Tips
After ensuring you have the right desk chair set up, you should start training your body to sit in the right posture.
First, you should ensure that your feet are always on the floor or the footrest at all times. Avoid the common habit of crossing the legs as only one foot will be on the floor or footrest. When postponing your feet, ensure that the knees are at the same level or slightly below your hips. Also, make sure to leave a gap between the chair and the back of your knees.
Second, keep your back against the seat. If the chair you are using cannot be adjusted to accommodate you back, you can use a backrest to give you the position and comfort you need. After that, try to relax the shoulders, keep the forearms parallel to the floor, and keep your head straight.
Third, avoid sitting in the same position for too long by stretching and taking breaks in between. This will help your body to relax, which then reduces the probability of you falling back into bad posture.
Conclusion
Switching from bad posture to the right one can be challenging, but this does not mean it is impossible. What you should do is ensure you have the right desk chair set up. If you don’t have access to an ergonomic chair, a seat cushion, footrest, and backrest can still improve your position. After doing all that, you should start training your body to adapt to the right posture.
