When sitting on a couch or in an easy chair, take the following precautions to ensure proper sitting posture:
Tips
- Sit with your bottom as far back against the cushion or backrest as possible. Add a small cushion or rolled-up towel for lower-back support.
- Keep your head erect and centered above your shoulders.
- Keep your shoulders back.
- Support your legs using a footrest or ottoman.
- Sit on the floor! This is a great alternative when watching television or simply hanging out. Just make sure you support your back against something substantial (i.e., the chair or couch you just left). Then, place your legs where they are most comfortable.
Good
- Straight head, held high
- Shoulders back
- Chest out
- Stomach tucked in
- Back supported
- Legs supported
Add the following elements of good sitting posture for workstations:
- Elbow at a 90-degree angle
- Torso and thigh at a 90-degree angle
- Thigh and lower leg at a 90-degree angle
- Eyes level with center of monitor
- Whether at your desk or on a couch, poor sitting posture can cause increased stress in the back, neck, arms, and legs, and can add a tremendous amount of pressure to the back muscles and spinal discs.
Bad
- Tilted head
- Protruding head (too far forward)
- Retracted head (too far back)
- Rounded shoulders
- Rounded upper back
- Rounded lower back
A user-friendly workstation should take into account the following elements:
- Chair height – adjust the height of your chair so that the work surface (i.e., your desktop or your computer keyboard) is even with your elbow. This will help prevent strain in the neck, back, and wrists.
- Chair depth – when sitting with your bottom up against the chair back, your fist should be able to pass easily behind your calf and in front of the seat edge. This will keep your legs from being pressed too hard and will prevent your feet from swelling.
- Armrest support – adjust the armrests of your chair so that they just slightly lift your arms at the shoulders. Use of an armrest will take some of the strain off your neck and shoulders, and it will make you less likely to slouch forward in your chair.
- Back support – the backrest should be high enough to support your upper and lower back and even your neck, if possible. It should have an S-curve to help you properly maintain the natural curves of your spine as you sit.
- Screen and document height – your gaze should be aimed at the center of your computer screen. Use a copy stand that allows you to place your materials so they are even with the screen. Such adjustments will help prevent neck and shoulder strain.
- Fancy phone features (i.e., speakerphone or headset) if you tend to chat a lot – these will prevent neck and shoulder strain often experienced while cradling the phone between your head and shoulder. You may also just hold the phone in your hand.
- A footrest under your desk – this will raise your knees level with or slightly above your hips and take strain off your lower back. Two fingers should slip easily under your thigh when sitting at your workspace.
- Chair location – sit close enough to your desk so that your upper arms are perpendicular to the floor. This will prevent neck and shoulder strain.
- Variety – some people prefer more active chairs, such as a kneeling chair or an exercise ball. You may also choose to stand while working. These are great alternatives; just take care to maintain proper alignment.
- Work breaks! Even if you are sitting with correct posture at the perfect workstation, holding the same position slowly takes the elasticity out of the tissues, and stress builds up and causes discomfort. Try to remember to stand, stretch and walk for at least a minute or two every half hour. There is a lot to take into account here. When modifying your sitting habits, do not hesitate to ask for help from your chiropractic physician. We will be more than happy to assist you in developing correct sitting posture for both work and relaxation.