“Ouch! My back hurts!”
Some of you have whined about it countless times haven't you? Probably you’ve also cursed at that innocent computer chair that you’ve been sitting on and typing away for hours & wondering How To Sit On A Chair.
Well, if it’s really made to be uncomfortable, then, of course, it is to take the blame!
Ok, let’s forget about the chair for now and focus on your sitting posture.
It's not unusual for human beings like us to slouch unconsciously at some point because it makes us feel comfortable. While it may give you temporary comfort, it is actually a bad habit that can generate health problems later on. This is why you’ve always had to hear your parents and teachers telling you to sit straight!
We’re not here to leave you with your back pain, which is why we have thoughtfully discussed how to sit on a chair in this guide.
What Happens When You Don’t Sit Straight?
If you don’t sit straight, then not only your posture will be affected, but also you will experience health problems. Some of the adverse effects of poor posture are discussed below:
1. Misaligned Spine
The spine is not fully straight. It is actually ‘S’-shaped, which is the proper alignment. But, when you slouch for long periods, it will slowly lose its natural curve, resulting in serious conditions like kyphosis.
2. Back Pain
Back pain is a common issue caused by slouching. When you slouch for hours, you are putting an unwanted strain on your back which causes pain, reduced blood supply, and stiffness.
3. Neck Pain
As you hunch over your computer, you put a strain on your neck muscles, which leads to pain.
4. Poor Circulation
Sitting for hours in a poor posture causes the joints and muscles to tighten, thus resulting in decreased blood flow. This decreased blood flow, in turn, causes high blood pressure.
5. Poor Digestion
The hunched-over position puts pressure in the stomach, which disrupts the digestive system.
6. Impaired Lung Function
Poor posture prevents your lungs from expanding fully, which results in a disruption in breathing patterns.
How To Sit On A Chair With Good Posture
Whether you are working on the computer or watching your favorite TV show, it is crucial to pay attention to how you sit so that you don’t end up with sore muscles. Here’s how you can have the best posture for sitting at a desk all day:
- Sit in such a way so that your body weight distributes uniformly on both hips.
- Keep your feet flat on the floor with your knees bent at 90 degrees.
- Make sure your knees are in the same position as your hips or slightly higher. You can use a footrest or a stool if you want.
- Do not keep your legs crossed.
- Try to change your sitting position every 30 minutes.
- If your chair is adjustable, you need to adjust the chair height so that you can rest your elbow on the desk at an angle of 90 degrees. As a result, it will eliminate the stress put on your shoulders.
- If you are using a swivel chair, make sure you turn your whole body instead of twisting your waist.
- When you stand up from the sitting position, you need to stand up straight instead of leaning forward.
How To Sit On A Chair To Avoid Back Pain
If you are worried about dealing with back pain in the middle of working hours, here’s what you can do to prevent it in the first place:
- When you sit on a chair, make sure your back remains straight and your shoulders relaxed.
- When you stand up from the sitting position, do not lean forwards. Instead, stand up by straightening your legs.
- If your chair has adjustable lumbar support, you can position it to the height so that it provides gentle pressure on your lower back. This helps your spine maintain its inward curve and takes away unwanted stress.
- If your chair doesn’t have lumbar support, you can place either a small pillow or a rolled-up towel behind your lower back. It will help your spine maintain its natural curve and prevent backache.
- Make sure you don’t use a large pillow or towel, for it will force your spine to be in an unnatural position that can lead to pain.
- Make sure your body weight is uniformly distributed on your hips.
- Keep your feet flat on the floor.
- Keep your legs straight and not crossed.
- Make sure your knees remain bent at 90 degrees.
- The knees should either be at the same level as your hips or slightly higher. If your chair comes with an adjustable footrest, you can raise it a bit to rest your feet. You can also use a stool if there’s no footrest.
- If you are working at a desk, make sure you rest your arms and elbows on the desk at an angle of 90 degrees.
- If your chair swivels at 360-degrees, make sure you turn your whole body instead of the waist.
- Don’t sit in the same position for 30 minutes.
After reading this, you might be thinking, “Is it too late to correct my posture?”
The answer is- it’s never too late!
Unless you’ve undergone a spinal cord surgery that results in limited movement, you shouldn’t have to worry about standing up straight. Whether you are a teen or a middle-aged adult, you can start practicing with proper sitting posture at computer. It’s not a difficult thing at all!
If you carefully follow this guide on how to sit on a chair, hopefully, it will prevent your back from aching again and let you stand tall.