SIT THE RIGHT WAY!

The term posture is used to describe how your body is positioned when you're sitting, standing and lying down. Here we are talking about the sitting posture, Proper sitting posture is important for a number of reasons like, it keeps your body in an anatomically correct alignment where the stress on supporting ligaments, tendons and muscles is limited. Poor posture can lead to physical discomfort and injuries. It also puts a lot of stress on the spine and causes lower back pain. Soreness and pain are common effects of bad posture. Chronic pain can be a result of bad posture.

Good sitting postural alignment will

help in proper distribution of stress on

muscles and ligaments. As a result, the

muscles are allowed to work efficiently

(allow you to work more efficiently with

less fatigue and strain on your muscles.)

It will also increase mobility, which in turn

decreases wear and tear of joints. This will

decrease your risk of physical discomfort

and keep you safe from degenerative arthritis

changes. We all have a habit of sitting in a slouch position. We all have been caught slouching, hunching over our computer, we all know it’s not good for us, yet the majority of us don’t take any action to improve it.

Here I will put some negative effects of a bad posture- 1. Productivity decreases because of muscle fatigue Productivity is directly proportional to the physical discomfort. When you have a poor posture, the body works harder to keep you upright, and you’ll be left feeling tired. Upright is the normal position of the body, so your body is constantly trying to get it back to where it’s supposed to be. 2. Soreness & Pain Slouching is not a normal position for the body. Soreness and pain are common effects of bad posture, but it can lead to long-term health issues. Chronic pain can be a result of a bad posture, especially in the lower back. Poor posture puts a lot of tension on the spine and causes lower back pain.

3. Carpal Tunnel Syndrome Since the nerves in your neck and upper back control muscle function in arms, wrists, and hands, bad posture can affect these areas and cause Carpal Tunnel Syndrome.

4. Poor Digestion When you slouch and hunch over, your organs get pressed up together. This makes it harder for the body to digest food and can lead to constipation. It can also impact your metabolism. Solution- Correct sitting position- - Sit with your back straight and shoulders rolled backward and then down. Feet should be placed firmly flat on the floor, with knees and hips bent to 90-90 degrees. Forward pelvic tilt to maintain the spine curvature. Your ear and shoulder should be in-line. Your buttocks should touch the back of your chair. (For back support you can keep a rolled-up towel or pillow behind your back.) - Legs should not be crossed. - Try to avoid sitting in the same position for more than 45-60 minutes At work, use an adjustable chair. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed (scapula backward and downward) - Do not twist at the waist while sitting. Instead, turn your whole body.

1. Wrist at rest

2. Proper depth for thighs

3. Knee and hip angle (90-90)

4. Proper back support

5. Eye-monitor angle

6. Arm rest

7. Foot flat on floor

Edited by- Mahima Bhuta

references-

Helander, M. (1997). A Guide to Human Factors and Ergonomics, Second Edition.

C., J. (2018). Postural Correction.

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