In our mission to express our courtesy in attitude and behavior towards others by our way of sitting, we often ignore the correct way of sitting. There is actually a science hidden behind the subject of sitting posture. In fact, if you are aware with the right way of sitting, you have possibly closed your door against a lot of related problems & diseases.
Again, health loving people are troubled by the idea that they must correct their posture, and a lot of them fight a constant, indecisive and tiresome battle against general problems like neck pain, headaches, and above all low back pain. But is it essential?
Can any aches and pains be traced to poor posture in the initial place? Even if they can, is it really possible to correct posture? The typical habits like how we sit, stand or walk are among the strongest of all habits, with deep roots in our character. Changing the standing, walking or sitting posture might be just as tricky as quitting smoking or potato chips. It requires a great commitment and willpower!
Why sitting for too long is a terrible idea?
On the other hand, experts believe sitting for too long is a bad idea. When you remain sitting on your hips, you shorten your hip flexors (the muscles in front of your hips) and overstretch your glutes (the muscles in your hip). If you spend the amount of your days on your base, you’ll end up with stiff muscles that don’t work quite as well when you finally stand up. Eventually, this stiffness can shorten your step and make it hard to walk comfortably and competently.
Things get even more terrible when you sit improperly. Your spine is designed to support pressure straight on. It provides support to your head and provides it the desired stability against gravity but some sitting posture mess with that alignment.
At the same time, you can’t devote your rest of your life on your feet. However if you want to avoid back and neck issues, headaches, and shooting pains down your arms and legs, stay away from these mistakes to discourage some of the side effects of sitting.
Wrong habits with sitting:
If you have a sitting job on a computer or elsewhere, you spend number of hours sitting daily. As you aren’t any crocodile and cannot sit in a fixed position for hours, you adopt a number of postures. However, if you want to keep away from the back and neck issues, headaches and shooting pains down your arms & legs, avoid these mistakes to discourage a number of effects related to bad sitting posture:
It is when you allow your shoulders to roll forward, your pelvis naturally tilts towards the back as to balance and keep you from keeling frontward. This practice creates a C- curve in your spine. Since your spine is stacked to handle force that presses directly downward (i.e. gravity and the weight of your head), this curved position sets you up for pain & strain.
Cause: Sitting for long straight hours with bad sitting posture. For example, you sit hunched over a computer screen.
Sitting on a cushy chair or pillow:
When you are seated on a pillow, bed or a cushy couch, your hip sinks in and your pelvis tilts toward the rear. As well as, when your pelvis moves away of its neutral position, your body has to work harder to keep your body straight and you can’t actually relax comfortably. Choose a flat place to sit like a bench or hard chair as to avoid overburdening the whole thing.
You lean back:
If not you’re in a car or airplane, when you’re resisting the force of moving ahead, you don’t require to support your back when you sit, experts say. If you are likely to lean back, it’s most likely since you’re sitting on a surface that’s awkward.
Excessively curved back:
This wrong sitting position is done by those who exceptionally bend their backs in an attempt to achieve a fine sitting posture. As they try to sit up straight, they produce a cobra looking back. This causes too much strain in your spine’s disc, leading to excessive pain in your back’s upper area.
Look into your lap:
When you let your head bend over to read on your phone or other device, the load of your head pulls at your spine, which puts tension on your upper back and can source headaches. Though, an average head weighs in about 10 to 12 pounds, tilting your head frontward can make it feel as heavy as 60 pounds. If you ought to look up or down, move your eyeballs instead of your whole body.
Sitting on knees and hip joints in an improper way:
Accurate positioning of your knees and hip joints creates a good blood flow in the lower part of your body, hence preventing you from having leg cramps. You can correct the positioning of your knees and hip joints by creating a 90 degree angle between these joints. Apart from that, bear in mind that your feet should be entirely flat on the floor.
Wrong body alignment:
Proper sitting posture helps you find the ideal balance. To achieve ideal sitting posture, your weight should be completely on the top of the sitting bones in your pelvis. If you put your weight ahead or toward the back, some muscles will tighten up causing pain in your back. Strains or injuries in your discs may perhaps occur.
There are some other wrong postures, you must correct for a good life. You should follow the link to know more about some additional wrong sitting postures.
How to maintain good posture?
Clearly, if bad sitting posture leads to back pain, headache and neck pain etc, it sensibly follows that good sitting posture can help you stay away from the very health problems. Here’s how you can maintain good posture while walking, sitting and lifting:
Walk straight and stay tall:
You can easily forget about your posture when you’re exercising or running your everyday chores. However, your posture plays no importance when you’re walking than when you’re sitting. While walking, it’s significant that you look straight ahead and keep your head balanced straight above your spine. In addition, stay tall and avoid shoulder drooping while you are walking.
Sit with proper posture and with support:
The majority of the people in the world spend their time at office or home sitting, doing one or the other work. As you are amid them, you would be sitting at your office for no less than eight hours daily. As you are spending a great amount of your life sitting down, it is essential that you adopt a proper sitting posture. One well-known mistake with posture is the office chair hunch where you sit on your chair and hunches frontward to reach for your computer screen.
As a suggestion you should avoid hunching frontward, moreover should adopt a proper posture while working at your office:
- Keep your back leveled against your chair with your shoulders tall & pointing straight upwards, as well as your head balanced over your spine.
- When you are sitting at desk, you must keep your arms bend at a 75 – 90 degree angle at the elbows.
- Keep your knees leveled up with your hips or else sit with your knees a little above your hips, in case seated at a desk.
- You should keep your feet flat on the floor at all times. If you are not capable to reach the floor, make sure you use of a footrest.
Lift things cautiously and properly:
Improper lifting of heavy things can be the reason for injury to the muscles, joints and discs in your back. To assist you and avoid pointless pain, here are three simple rules for lifting both light & heavy objects:
- At all times, keep your chest frontward. Moreover, make sure you are keeping your back straight while lifting things. It is important that you bend your hips and not your lower back. At the same time, try to keep your chest out.
- Lead the procedure with your hips. When shifting directions while lifting, lead with your hips to avoid sprain on your back.
- Keep your weight close to the body. Most importantly, you must keep the lifting object as close to your body as possible.
What are the Health hazards with bad sitting posture?
Muscles burn less fat and blood flows quite slowly, during longer sitting hours. It allows fatty acids to block the heart. Prolonged sitting hours is related with high blood pressure and elevated cholesterol; moreover people with the great daily inactive time are more liable to have cardiovascular disease than those spending less inactive time.
Pain in the neck and shoulder:
If you stay hunched on a keyboard and stays typing for multiple straight hours, you are creating tension on the cervical vertebrate. Another cause for the problem is when you keep your neck tilted while talking on a mobile phone. This may possibly cause permanent distortion in the bones of the neck; as well the condition is definitely a lot painful.
Over productive pancreas and diabetes:
When you work hours sitting at the same place, your body and internal organs as well as muscles turn inactive. It makes cells unresponsive or less responsive to the body created insulin, a hormone that carries glucose to the cells for energy. In this condition, the pancreas continues to make more and more glucose, which on the other hand gives rise to chances of diabetes and multiple other problems in the person.
Increases the chances of Colon cancer or breast cancer:
Researches indicate as if when you sit for very long hours at the same place in the very condition, your chances to become a victim of colon cancer and breast cancer increases a lot. The reasons aren’t fully viable or clear. However there is a theory as per which regular movement increases the quantity of natural antioxidants. Which on the other hand destroys cell damaging and cancer causing free radicals in the body.
When you are in regular movement as well following a perfect posture while sitting, walking and lifting, you let fresh blood and oxygen get through the brain and trigger the brain and mood enhancing chemicals. On the contrary end, when you sit for a very long time every day, your body turns inactive. This condition affects in the functioning of the brain.
Muscular Disorder and degeneration:
When you remain sitting for a very long time, you don’t let your muscles work effectively and they go unused for the majority of time. Stiff back muscles and weak waist muscles destroy the posture and can alter the spine’s natural structure. This condition is called a hyperlordosis or the swayback.
Leg disorder or changes in leg:
When you sit for long hours, there is a slow blood circulation in your legs. The condition causes fluid to accumulate in the legs. The problem causes swollen ankles as well as varicose veins and deep vein thrombosis (DVT).
On the other hand, in the activities like walking & running, the weight is concentrated on hips. This motivates the hip and lower-body bones to grow thicker, denser and stronger. On the contrary end, experts believe that there is a rise in cases of osteoporosis in people, who avoid such activities.
What’s the accurate way to sit?
- Avoid wearing tight clothes. Moreover, you should not sit for long in these clothes. This may possibly obstruct the flow of the blood in that body part.
- You should sit on a chair keeping your waist and shoulders straight; try to stay 90 degree with the floor. Keep your shoulders relaxed and strengthen them. Stay relaxed…
- Keep in mind; you must not sit on a chair which has an excessive leaning back. Besides, don’t sit in a particular posture for more than 30 minutes. In addition, make a habit to take a walk of 5 minutes after every hour of sitting.
- When you are going to work on a computer, you must adjust the chair’s height such that you make 180 degree with the computer while working. You should be in a straight line with the computer. Other than that, you ought to keep your elbow and hand on the hands of your chair. It helps your shoulders relax.
- If you have a rolling chair that can rotate in 360 degree, you should avoid turning your waist in multiple degrees, while keeping your upper body in the initial or fixed degree. At all times, you should turn your entire body in the desired degree. This may well help you escape a lot of cramps and strains.
In case, you suffer a pain in the waist or in any other part of your body, you must avoid exercising. Furthermore, you should consult your doctor on the matter.