Most people sit down for a rest but sitting should be more active. When sitting for prolonged periods it is important that you maintain good posture using the deep stabilising muscles around your spine and pelvis. Your chair will help you to do this but will not do the whole job. You need to help your postural muscles to support your spine and this will help prevent problems from developing. The following information aims to help you understand how you can improve your posture and contains tips on exercises and stretches for you to do if you spend the majority of your day sitting.
Positioning your spine correctly and using your chair to help you maintain a good position is the best way to start.
Healthy sitting
Remember there is no such thing as only one correct sitting position - it is good to move and the optimal position can be different for each individual! We recommend you start with the following steps:
• Sit on your office chair and make sure both your feet are resting comfortably on the floor and your thighs are fully supported. Raise or lower your chair to do this. If you are small you may need to place your feet on a footrest. It is often more comfortable to adjust the seat so that your hips are slightly higher than your knees.
• Make sure you are sitting right back in the chair and the seat edge finishes approximately an inch behind your knee crease. Slide the seat forward or back to make sure the seat edge is in the correct place.
• Then roll forward a little from your pelvis lifting your tailbone upwards so that your low back curves forwards and you feel your weight roll onto your sitting bones. Your back should not be straight but gently curved in an ‘S’ shape.
• Slide the back of your chair up or down so that you can support yourself in this position, you should find that the deepest part of the support curve will be just above your pelvis, at the base of your low back. You may find it helpful to tip your seat forward a little so that your hips are slightly higher than your knees. The chair should support your natural curve not push you into it.
Now you have corrected your low back position you will find it much easier to adjust your middle back and neck position.
• Lift your breastbone upward to stretch out your upper back and relax your shoulder blades down your back. If your pelvis is in the correct position this should be easy. Be careful that you don’t elevate your shoulders or overextend through the middle of the spine whilst doing this.
• Elongate the back of your neck by imagining your head is being drawn upwards by a piece of string attached to the crown so your chin slightly drops as if you were gently nodding. Your head will then be in a more balanced position and it will be easier for you to move your neck.
TIPS!
Have the monitor centred in front of you and at a fingertip distance away.
Have the top of the screen at eye level approximately and the monitor tilted up slightly.
If you use a keyboard:
Have the keyboard in front of the monitor and the mouse close to the keyboard.
Keep your wrists straight and not bent up or down or to the side
Keep elbows relaxed by your side bent to approximately 90 degrees
Avoid hammering the keys
Only use a wrist support between typing
If you use a mouse:
Keep your wrists straight and not bent up or down or to the side
Keep it close
Hands off when not using it!
Don’t squeeze the mouse
Use a mouse mat for better contact
Remember the mouse can be used on the other side of the keyboard
Avoid double clicking, use the return key instead of the second click
If you use a copyholder:
Place the copyholder so that it is at the same height above the desktop as the centre of the screen
If you touch type and spend more time looking at the copyholder then place this directly in front of you
If you use a telephone:
Avoid straining your neck to the side or into a twisted position
Never cradle the telephone in between your neck and shoulders
If you use the phone for long periods consider using a headset
If you are writing:
Keep the wrist straight, not bent sideways on the table
Move your whole arm across the paper rather than bending the wrist
Avoid pressing too hard or gripping the pen too firmly
Limit the time you spend writing
Try to be aware of increased muscle tension or joint pain and act quickly to rectify it. Remember to get up and move, try to get up and stretch every 20 minutes or so. People who change their positions and avoid prolonged sitting have a lower incidence of back pain. If you sit correctly in a well-designed chair intra-discal pressure can even be lower than when standing
Exercises
Sitting
• Turn your head left and right to look over your shoulder.
• Tilt head side to side (toward your ear).
• Flex and extend wrists.
• Cross your arms across your chest and twist to the right and left.
• Place your hands on your head and bend side to side.
• Clasp your hands together and stretch your arms up over the back of your chair.
When stretching you should feel strain not pain. Hold the position for a few seconds and feel tension ease. Concentrate on areas that feel particularly tight.
• It is important that you look after your general health too. Sitting in an office all day followed by sitting in the car or train followed by sitting in front of the TV is not conducive to a healthy body!
• Weekend warriors beware! After sitting in the office all week your body is not conditioned to play a hard game or work out strenouously on the weekend. This is when injuries occur. Try to be involved in regular sport or exercise and get your body ready for the big game.
Home stretches
After a long day in the office it's a good idea to stretch your back. Try the following: Roll up a towel (a hand towel is best) and place it on the floor. Place a flat pillow perpendicular to the towel and lie down on your back with your knees bent so that your head is on the pillow and the towel is lengthwise down the upper part of your spine
