Sitting posture

                             https://www.medicalnewstoday.com/articles/321863#types-of-sitting-posture


You can improve your posture and your quality of life

Prolonged sitting can cause various adverse health effects, including the misalignment of the musculoskeletal system, balance issues, impaired digestion, and reduced flexibility.

Correct posture can help by:

  • reducing strain on the body during movement and exercise
  • reducing wear and tear on the joints, muscles, and ligaments
  • maintaining balance while moving and exercising
  • reducing the risk of muscle strain and overuse conditions
  • improving spine health

Not all postures are the same

Types of sitting posture includeTrusted Source:

  • upright, with or without lumbar support
  • one knee crossed over the other
  • ankles crossed
  • hunched forward
  • slumped backward
  • kneeling
  • cross-legged
  • slouching to one side
  • perched on the edge of the seat


    A person can improve their posture and achieve a proper sitting position by:

    • keeping the feet flat or resting them on the floor or a footrest
    • avoiding crossing the knees or ankles
    • maintaining a small gap between the back of the knees and the chair
    • positioning the knees at the same height or slightly lower than the hips
    • placing the ankles in front of the knees
    • relaxing the shoulders
    • keeping the forearms and knees parallel to the floor where possible
    • holding the elbows at the sides, creating an L-shape in the arms
    • sitting up straight and looking forward without straining the neck
    • keeping the back against the chair or using a backrest or cushion if there are places where the back does not comfortably meet the chair, especially in the lower back region
    • avoiding sitting for extended periods, ideally taking at least a 10-minute break for every hour of sitting
    • switching positions regularly

  • When working at a computer for long periods, a person can help improve their sitting posture by:

    • keeping the monitor at arm’s length and no more than 2 inches above the natural line of sight
    • customizing workspaces — for example, adding footrests, wrist pads, or backrests
    • using a standing desk to alternate between sitting and standing
    • using an ergonomic chair, a yoga ball, or a knee chair
    • trying out different keyboard and mouse types
    • using a headset for long calls or dictating to reduce neck strain
    • positioning the keyboard and mouse close together to avoid reaching
    • getting up and moving around occasionally, especially when experiencing any muscle or joint pain
    • sitting up straight and looking directly forward when reading mobile screens or monitors

      A person can minimize the risk of bad posture and back health by avoiding:

      • sitting slumped to one side with the spine bent
      • keeping the knees, ankles, or arms crossed
      • dangling or not properly supporting the feet
      • sitting for a long time in one position
      • straining the neck for long periods while looking at a monitor, telephone screen, or document
      • sitting for an extended period without taking a break

        The Canadian Center for Occupational Health and Safety also recommends that people avoid:

        • sitting with the head tilted forward to prevent neck injury
        • having the arms raised while working to help prevent shoulder and neck pain
        • having an unsupported lumbar, which is the lower part of the spine between the ribs and pelvis
        • sitting with bent wrists to help prevent muscle cramps
        • having unsupported forearms to help prevent back and shoulder pain
        • sitting with the thighs squashed under a table, which impairs blood circulation
        • sitting in a position that does not fully support the back

          Everyday tips for a healthy posture and back include:

          • exercising for at least 30 minutes three times a week, focusing on a mix of stretching, strengthening, and aerobic activities
          • lifting heavy objects by bending the legs rather than using the back
          • keeping heavy loads close to the body when lifting or carrying them
          • adjusting the seat when driving to support the back without straining and to allow the knees to bend
          • placing lumbar support cushions on seats, including car seats, thus reducing lower back strain
          • wearing comfortable, supportive, or orthopedic shoes when standing for long periods
          • walking with a straight spine and trying to avoid slumping or leaning
          • swinging the arms briskly and evenly when walking, jogging, or running
          • keeping baby carriers at a level higher than the hips with stroller handles at bellybutton level
          • alternating sides when carrying a baby for a prolonged period
          • building up key muscle groups when away from the computer by doing squats, lunges, jumping jacks, shoulder shrugs, and pushups

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