Now you’re there you have to sit correctly. Firstly, If sitting hurts, don’t do it. If you must sit, avoid sitting in one position for more than 30 minutes.
- Generally, your neck should remain straight with chin pulled back in relaxed position.
- Shoulders should be draw back.
- Lower back should not be arched too far in either direction (neutral spine as discussed with your chiropractor).
Keep good posture while sitting at desk, reading and watching TV or driving.
Don’t cross your legs. Crossing your legs, like sitting for too long, is just asking for back and neck pain. Sitting with your legs crossed puts your hips and lower back in a torqued position, which can lead to rotation of the pelvic bones.
Since your pelvis is the base of support for your spine, if its rotated and unstable, it puts unnecessary pressure on your lower back, all the way up your spine and even into your neck. Furthermore, the longer you sit with your legs crossed, the more pressure you put on your spine, which increases the odds you’ll develop an issue.
Don’t hook your feet under your chair. You’re probably doing this without realising it. Hooking your feet under your chair causes you to go into greater hip flexion, which means more hip flexor activation, which for someone with lower back pain is something you want to avoid.
Due to the area the Hip Flexors attach to your spine, it means that you will be pulling on your lumbar spine and discs or extended periods of time.
Imaging someone pulling on your arm all day, it’s going to hurt after a while.
If you’re short, use a foot rest. Following on from the previous point, for shorter individuals a simple solution would be to put your feet on a small stool or raised platform under your desk.
If you suffer from back pain, neck pain and headaches we can help you with fast, effective pain relief.
