A proper posture is the key to a healthy spine. It is important not just for the spine but also for all other musculo-skeletal parts of the human body such as joints, ligaments and supporting muscles. A good posture is the one that puts minimal strain on the supporting muscles and ligaments during movement or weight bearing activities.
Correct sitting position
The correct sitting position is the one where in your back is straight and your shoulders are aligned in a straight line. Your bottom should touch the back of the chair. The normal curves of your back should be maintained while sitting.
A proper armrest position optimizes correct spinal alignment. Armrests make sitting and standing up from a chair a comfortable movement. They help in supporting the back and protect your knees from undue strain and pressure. They are useful for occasional resting for a short duration. Using a chair fitted with armrests may be particularly useful for people who suffer from pain continually in the knees or legs such as Arthritis patients. Armrests that are too “high” can cause your shoulders to rise involuntarily, putting undue stress on your shoulder muscles. Armrests that are too wide apart cause your elbows to spread out too much, once again straining your upper arm muscles. The position of your armrests is thus important for comfort and correct posture.
If you are used to a chair with armrests, you need to consider the following aspects regarding the same:
- The armrests should be strong enough to support your weight and should not tip the chair as you bear down your weight on them while sitting down or standing up.
- The armrests need to be broad, contoured and well-cushioned.
- Adjustable armrests are good as you can adjust them to suit your sitting height.
- An ergonomic chair with adjustable armrests is a good thing to go for.
- Armrests which allow you to adjust the angle are ideal. These can be moved in, out and forwards and backwards.
- Armrests that can move are an excellent choice too as these can be moved out of the way when not in use.
Tips to maintain the correct posture while sitting:
- Distributing your body weight evenly on both hips
- Your knees should be at right angle. Ensure your knees are at a slightly higher level than your hips.
- Keep your feet flat on the floor.
- Desist from sitting in the same position for more than 30 minutes at a stretch.
- If using a swivel chair, avoid twisting at the waist when you need to turn back, instead turn your whole body around.
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