In this modern and technology-driven world, most people are tied to their seats while working in the office or working from home...CONTINUE READING
. They live a sedentary life. This lifestyle affects the body particularly the spine causing discomfort and long-term health issues. Recent research shows that sitting for long periods can increase the risk of diabetes and heart-related issues. Sitting for long can also cause nerve constriction, back pain, and compression of organs, leading to digestive problems.
Sitting down the proper way would save your spine making you have a productive
and pain-free workday.
Let’s explore the best postures to adopt while sitting all day, together with practical tips to maintain a healthy spine:
Sitting up straight
Sit up properly and make sure your shoulders are not tense. Imagine an invisible line going from your head to your lower back. Don’t slouch or lean forward too much because that can hurt your spine. Instead, use your tummy muscles to help your back and keep your spine comfy and relaxed.
Feet positioning
Check how your feet are positioned. Put both feet flat on the floor, keeping them about as far apart as your hips. This even position helps your weight spread out well, which takes it easy on your spine and makes you more steady. Don’t keep your legs crossed for a long time because it can block blood flow and make your pelvis and lower back uneven. Even though crossing your legs might look cool, it’s not great for your spine’s health.
Computer positioning
The positioning of your computer monitor can have a big impact on your neck and spine health. Aim to keep your screen at eye level, about 20 inches away from your face. This setup promotes a neutral neck position, reducing strain on your neck muscles. It also helps prevent “tech neck,” which happens when we constantly look down at screens for long periods.
For healthy spines, follow the 20-20-20 rule
Every 20 minutes, take a 20-second break and look at something about 20 feet away. These short breaks not only give your spine some relief but also help reduce eye strain and mental tiredness. Use these mini-breaks as a chance to stretch and adjust your sitting position for added comfort.
Stretch your body
Take a few minutes every hour to stretch and reset your body. Stand up, stretch your arms over your head, arch your back gently, and do gentle neck rotations. These simple movements help release muscle tension, boost circulation, and help your spine retain its natural flexibility and mobility.
