How To Sit Right To Avoid Back Pain

Sciatica and other forms of back pain are often a result of a bad sitting posture. You could save yourself a lot of trouble if you learn how to sit right. However, it is better late than never. Look into the following tips for getting your sitting posture right.

Position your hip and knee joints: If sitting on a chair, the right way is to position your hip and knee joints at an angle of 90 degrees. If possible, adjust the chair to the height that both the joints are at a right angle to each other. See that your feet are flat on the floor; use a foot rest if required.

Get on top of your sitting bones: The sitting bones are located at the bottom of the pelvis. See that you make use of these bones while sitting. The weight of your body should be on these bones when you sit. The muscles of the back get strained if the body weight is more towards the front or back. To get on top of the sitting bones, you must rock back and forth on them and adjust on the centre.

Preserve your curves: Most of the human beings have a slight curve in the lower back and other areas of the back bone called the spinal curves; these curves help maintain the right posture. Right at the place of this curve on your lower back, your hand should slip through the space in between your back and the chair. Do not over arch your back. Use a lumbar cushion if you slump. Always keep your back at a neutral position i.e. on your sitting bones.

Check your shoulders: The rule is, the shoulders and the hips should be vertically aligned. In case your shoulder girdle is forward than your hips, your back will experience a strain and will eventually start aching. Learning to align your shoulders can get a little tricky in the beginning but you will be able to do it with practice.

Bring your head back: Always keep in mind that your head is connected to the spine. The position of your head while sitting should be such that your ears are in perfect alignment with the shoulders. Don't force it, do it if your condition allows you. If in too much pain, avoid it for now.

Practice a good sitting posture often: The above mentioned tips should be kept in mind and a good sitting posture should be practiced as frequently as you can. It will slowly develop into a habit and will also prevent back pain.

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