Hello everyone! My name is Mandi Lamanes and I work at Morgan Crossing Sports Medicine Clinic as a registered physiotherapist. I was thrilled when Devinder asked me to write a guest post for her blog because I truly believe that knowledge is power, especially when it comes to health and wellness!
I would like to share with you all some tips and tricks I’ve found most useful in improving your sitting posture. Before I start, take note of your current posture as you are sitting here reading this (perhaps you already sat up a little taller just reading the title of this blog) and see if by the end you find any of my suggestions helpful.
When I bring up the topic of posture with my clients at the clinic it’s usually met with a sheepish look and comments along the lines of “I know I need to sit up straighter”. The thing is, our bodies are efficient. Sitting up straight is much harder work than allowing our body to conform to the pull of gravity. Left to our own devices we will always end up slouched over in a heap.
Rather than relying solely on self-discipline to “sit straighter” I encourage my clients to make changes to their environment and habits that allow for improved posture in a much more effortless way.
Let’s start from the bottom. The number one error I see is sitting on the front of the seat far from the backrest (yes, it’s called a backrest for a reason!). This will result in a posterior tilt of your pelvis, which causes your low back to round, your shoulders to slouch forward, your neck to extend to compensate and well, you get the picture. If sitting back in your chair means your feet cannot touch the ground comfortably then you will need a box or footrest under your desk. Now that you’re sitting all the way back in your chair we need to make sure the anterior curvature of your low back (termed lumbar lordosis) is supported. Many chairs have this feature built in but if yours doesn’t, a simple towel or scarf rolled up will usually do the trick!
Moving on up. Now that you have a solid foundation we can focus on the position of your upper body. You want your forearms supported on the chair armrests (again, so cleverly named!), or on the desk if you don’t have armrests, with your elbows at roughly 90 degrees. You want your keyboard and mouse close enough that you are not reaching for them but rather your arms can remain by your side and supported. It is ideal to have your wrists in a neutral position rather than extended up so a keyboard and/or wrist support may be needed.
To top it off, I want you to ensure your neck is in a tucked position rather than having your chin jutting out. Sometimes this is a compensatory position if your upper back is slouched forward in order to be able to see your screen. Other times it is a result of you straining to see your screen. If you need glasses, use them! If you can make the font bigger, do it! Your screen should be positioned at eye level. If you need to make the font bigger do it! Your screen should be positioned at eye level.
If you use a laptop having good arm posture for typing and screen height for reading can be a challenge. For those who spend significant time on the computer I recommend getting a separate keyboard and mouse and then elevating your laptop to the correct height. The easier it is for you to see the screen the more comfortable you will be with your head in proper alignment.
The truth is there is no one perfect posture; our bodies were made to move. The most important piece of advice I can give you is to change positions, take breaks, and incorporate exercise into your daily routine. Posture is also only one small piece of the puzzle that contributes to our overall health and wellness but it’s an easy way you can start making a change today.
Mandi Lamanes, MPT
Mandi graduated from the University of British Columbia with a Bachelor of Kinesiology and a Masters of Physical therapy. She has additional training in intramuscular stimulation (IMS) and is currently pursuing her Diploma of Advanced Orthopedic Manual and Manipulative Therapy.
Website: www.morgancrossingsportsmedicine.com
Instagram: mcsportsmed
Photo Credit: Pixabay & Unsplash
2 Comments
Erica
This is something I have to practice more of myself! Everyone is always looking down at their phones now, myself included. It can’t be good for your back and neck in the long run!
Devinder Maan
You are so right Erica. When I went to see Mandi (I was so impressed with her knowledge) half the reason for my neck pain was poor posture while sitting on the computer. I have been practicing good posture and some exercises, that she gave, I feel much better.