Although much attention is given to our posture while standing, like many years of mom telling us to stand up straight or to stop slouching, it is also incredibly important to maintain good posture while sitting down in a chair. In fact, since most of us spend a lot of our time sitting at work, while commuting, eating, relaxing, or watching television, our posture can be even more important while seated in a chair.

The spine consists of an outward curve in the upper back and an inward arch further down. If either is not aligned properly, and is not kept in check via correct resting posture, then numerous pains can develop. Also, since this natural support is crucial to efficient bodily function, we will fatigue more easily if both arches are not receiving constant support from the many muscles of the back and spine.

There are several key but simple principles to good sitting posture which must be mastered. Each principle builds upon the others, and disregarding any one will hinder your efforts of attaining the most efficient posture.

First, keep the head up-right, without unnecessarily tensing the neck. Most people unconsciously tilt the neck downward, especially when sitting at desks and working on computers. Hunching forward places all the muscles of the back under more strain, causing them to fatigue more quickly than they otherwise would were your posture more efficient.

The shoulders should be relaxed, lowered away from the ears. With the shoulders dropped and the head raised, the spine automatically assumes its natural and most efficient alignment from which much of your bodily support originates. Deviating in any direction places extra strain on the muscles of the back and spine.

While seated, also keep the pelvis tilted forward to avoid putting any weight on the sensitive tailbone area. Tilting the pelvis helps you sit on your leg bones rather than the tailbone and always remember to take frequent breaks, giving yourself the time to stand and stretch your muscles and increase the flow of blood.

If at all possible, try tilting the seat of your chair forward. Not only will this help encourage a forward pelvic tilt, but it will also help correctly align the spine and re-enforce its natural, supportive curves.

The lower abdomen should be drawn in slightly, further supporting the lower spine. This distributes weight more evenly such that all muscles bear the burden of maintaining an efficient posture, thus avoiding straining any unnecessarily.

If you are unable to sit comfortably while keeping the correct posture as described above, begin to do exercises that target these weaker areas, strengthening them and allowing you to sit properly without putting undo strain on the spine and various muscle groups. You might consider investing in an exercise program that specifically

Anyone can improve posture.  The next time you sit, pay particular attention to your habits. Notice areas in which you excel, and others that may need work. Also, examine areas where you commonly relax, ensuring that they are conducive to good and healthy posture. By being more aware of these formerly unconscious patterns, you’ll slowly but surely begin to notice improvement and feel much better.

Good Sitting Posture For A Vibrant, Pain Free Back

Part 2 – The Invisible Man by HG Wells (Chs 18-28)

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