Proper Sitting Posture

For many people who have a desk job proper posture is a key to a healthy spine. Sitting puts more strain on your back than standing or lifting.
Good posture helps reduce the stress of sitting in one position for prolonged periods. Maintain balance on the three natural curves of the spine. These curves work together to distribute body weight evenly.

MAKING IT WORK
Use a lumbar roll to support your lower back. You can buy a premade lumbar roll or simply roll up a towel and place it at the small of your back to provide support in that area.

Adjust your chair so that your arms are at desk level and your feet are on the floor. If your feet do not touch the floor, use a foot rest.

Position yourself so your weight is shifted forward (off your spine). A seat wedge or folded towel behind your back (2-3 inches thick) may help.

Take short breaks at least once an hour to stretch your spine.

Avoid crossing your legs. This interferes with circulation to your legs and throws your spine out of balance.

If you are in front of a computer screen all day, it is important to have the monitor 15 degrees higher so the curve of the neck is maintained.

If you are on the phone all day, do not have your neck and shoulder hold the phone for extended periods of time. Hold it with your hand or use a headphone set.

Feel the results - keep adjusting until you are comfortable. Once you’ve established these habits, you’ll feel the results and help maintain a healthy back for life!