The importance of posture is often so misunderstood. Sure, it helps us stand taller and look more prim and proper, but the real benefit of good posture goes far beyond appearance and is critical for our overall health and wellbeing. Need a posture check? We’ve got you covered with these helpful tips and reminders on how to practice good posture as you sit throughout the day.

The Importance of Posture While Sitting

Posture has always been important but even more so today because of how long people sit at a desk or look down at a smartphone – both of which increase the risk of developing chronic illnesses such as cardiovascular disease and diabetes. And while you’re probably not going to change your habits overnight, you can reduce the impact excessive sitting has on your body by being a little more mindful of your posture.

How to Sit Correctly

Fortunately, practicing good posture while sitting down requires just a few minor tweaks. Here is a step-by-step on how to sit in an optimal position.  

Step 1: Sit at the end of a chair.

Step 2: Slowly roll your neck and shoulders forward in a slouching position.

Step 3: Lift your shoulders and head up slowly.

Step 4: Push your lower back forward and hold for three to four seconds and release.

Step 5: Scoot yourself towards the back of the chair until your lower back touches the chair and your hips are in the seat.

Tips to Improve Posture at the Office

Even when seated in a perfect position, there are external factors that can still wreak havoc on your posture. Here are a few ways you can address these issues while sitting at your desk.

Get ergonomic support. An ergonomic office chair that offers back support will drastically reduce the amount of stress your body takes while sitting for long periods. There’s just one downside to ergonomic chairs. They are expensive! If you’re not quite ready to make this investment, support your lower back with a small pillow or towel that has been rolled up.

Adjust your chair. If your chair is adjustable, make sure it is high enough so your knees are level with your hips and your legs are parallel to the floor. It is also important to keep your feet flat on the floor. If this isn’t possible, prop your feet on a stool or footrest.  

Position your screen correctly. Whether you’re on the computer or a smart device, the screen should always be at or just below eye level. In other words, keep your head from tilting down to look at the screen! This position can place unnecessary stress on your shoulders, neck, and spine and cause tons of issues. If your notice that your screen sits a little low, purchase a monitor stand or raise it by stacking books underneath.

Rest your wrists. Position your keyboard in front of the computer screen about four to six inches away from the desk. This will allow your wrists to rest as you type away.

Move around. Take frequent breaks from sitting and/or the screen! Get up, walk around, stretch. Even just standing for a few minutes makes all the difference!

Tips to Improve Posture While Driving 

Do you spend the same amount of time in the car as you do at a desk? Well, the same posture rules apply such as supporting your lower back or taking frequent breaks (if you’ve been driving for a while). Other tips include:

Adjust the seat height. Adjust the height of your seat so your thighs are completely supported, and your knees are slightly below your hips.

Keep your eyes above the steering wheel. As you drive, your eyes should be a minimum of three inches above the steering wheel.

Set the headrest. The ideal position of your headrest should be between the top of your head and your ears and should barely touch the back of your head as you sit.

Position the mirrors. Adjust your mirrors so you can see the traffic behind you without having to crane your neck.

Burghealth Chiropractic and Wellness – St. Petersburg, FL’s Top Chiropractor

Has poor posture already caused some damage and you’re feeling the effects? We can help! To learn about our chiropractic care services, please call our St. Petersburg, FL chiropractic office at (727) 289-9148.