Do you sometimes notice that your sitting posture is not good?
Whether hunched forward, with one knee crossed over the other, or leaning to one side, improper sitting postures can cause discomfort and pain.
When we maintain the right sitting posture in a chair, our buttocks, shoulders, and ears should align vertically.
However, sitting in the wrong position for extended periods can lead to lower back and shoulder pain.
I, too, struggled with maintaining the right posture while sitting. While I could manage it for a minute, I found it challenging to sustain it for ten minutes.
But, I finally discovered some solutions that I would like to share.
To maintain the correct sitting posture, it is important to upright your pelvis instead of straightening your spine.
1. Upright Your Pelvis Using Towels
Prepare two large towels and roll them up.
Place one under your sitting bones and the other between your back and the backrest.
Don't lean back against the towel placed between your back and the backrest.
You may not need two towels. Using either one may work best for you. Do some experiments.
The key is to avoid tilting your pelvis backward and ensure that your body and head rest on your sitting bones.
2. Take Regular Breaks
Even if you maintain proper posture, it's important not to sit for prolonged periods.
Stand up every 30 minutes, and if possible, take a short walk for about 2 minutes.
This helps alleviate strain and stiffness.
3. Consider Investing in an Ergonomic Seat Cushion
Since we spend many hours sitting each day, it's worth investing in an ergonomic seat cushion.
Various options are available ranging from US $20 to US $500 from what I found.
These cushions offer greater comfort compared to a towel roll.
Training Inner Muscles
Maintaining good posture offers several benefits, including preventing lower back pain and stiff shoulders. It also serves as a form of exercise for your inner muscles. By sitting with the correct posture, you can strengthen these muscles over time, making it easier to maintain proper posture effortlessly.
It may take time to completely transform your sitting posture. Be kind to yourself. It's okay not to be perfect. However, when you notice your posture deviating from its original good form, correct it. Then begin again.
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