Far too many people both sit and stand with very poor posture and this leads to all sorts of chronic pain and problems (Please see my previous blog). One of the simplest ways you can help yourself feel better is to correct your own posture. Here’s how:
Let’s assume you are sitting with a slumped forward posture where your low back is rounded and your head is forward.
First, you want your feet flat on the floor with your knees bent 90-100 degrees and your buttocks against the back of the chair.
This is of course assuming the chair fits you properly. A good chair should have a slight forward incline to the seat and should end about 2 inches from the back of your knees which should be lower than your hips. If the chair does not fit you properly then you should sit on the front edge of it so your feet can be flat.
Now, roll your pelvis forward as far as possible creating a very large arch in your low back.
Hold this position for a count of 2 then ease it off slightly (about 10 degrees) so that you are sitting squarely on your SITS bones (Ischial tuberosities) with your weight evenly distributed.
Now, gently float your head back in space just a little bit keeping your chin level.
You should now be sitting perfectly straight and RELAXED.
Remember, DO NOT pull your shoulders back or thrust your chest forward to correct your posture.
Your posture should be corrected at your pelvis.
When standing people often appear to have good posture but in actuality are collapsed in their chest.
To correct this we start with the head. Gently float it back in space as you did when sitting. You should instantly notice that your weight will shift back into your heels and your chest will come up. Your eyes and chin should be level with the horizon. This should correct about 90% of your standing posture issues. If needed, you can then gently tuck your pelvis under but often just drawing your head back in space will cause this to happen as your weight shifts back.
These very easy steps will help you both sit and stand up straight and should therefore help decrease the amount of low back, neck and shoulder pain you are experiencing.
Next, I’ll share with you some simple tips for proper computer ergonomics.