SITTING

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.

STANDING

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.

Why this emphasis on definitions? Because it is important to get what you really want. If you are looking for a comforting experience that leaves you relaxed then massage is what you should be seeking.  However, if you are experiencing pain, whether chronic or acute or are looking to improve your function, then it is bodywork to which you should turn. Here at Muscular Solutions I am proud to have created a system of bodywork I call Manual Medicine. I have combined the best of Muscular Therapy and other soft tissue disciplines, Physical Therapy, Chiropractic and Osteopathic ideas with an eye towards Eastern medicine to create a new paradigm for restoring the body back to balance and health and thereby eliminate pain and improve function.  Now here is the real secret: By restoring the body back to balance an incredibly deep sense of relaxation occurs that often last far longer than from a therapeutic massage alone. In effect, by receiving a session of treatment at Muscular Solutions, you are getting the best of both worlds and nothing could be better than that.

Whether sitting or standing, poor posture can lead to a whole host of problems. When one sits with poor posture it causes the lumbar spine (lower back) to be round, the thoracic spine to collapse and the shoulders to round inward, the head to jut forward and the suboccipital muscles to contract. This poor posture exacerbates or potentates low back pain, herniated discs in both the low back and neck, thoracic outlet syndrome, rotator cuff problems, carpal tunnel syndrome, tennis elbow, neck pain, headaches, decreased digestion, decreased lung capacity as well as many other issues.

Upon standing ones hip flexors are short and the low back is tight leading to a decreased stride length. The forward head posture and rounded shoulders that were a result of poor seated posture often remains while standing. Because the shoulders are rounded inward there is decreased or no arm swing while walking causing the whole spine to further stiffen as the natural rotation that occurs throughout the spine with proper gait is absent. This locking of the spine leads to complaints of constant back pain and tightness and contributes to pain and problem experienced in the lower extremities.

These are just some of the problems that poor posture causes. So, the next time someone tells you to sit up straight I suggest you listen. It will do your body good!

Next time I’ll write about the proper way to correct one’s posture in both sitting and standing.