How to sit and what to do if you can not

Health / by admin / December 19, 2019

No back exercises will not help to avoid the pain, if you do not know how to sit properly. Layfhaker tells how to find the ideal seating position and what to do if you do not go for a long time to save it.

Your position at the desk is very important for posture and overall health. Browsing 6-8 hours five days a week, you form the habit of keeping the body in a certain way. This habit determines your posture is not only at your desk, but also in any other place: driving on workout while walking, even during sleep. And if your usual non-physiological position, sooner or later, it will cause problems with the spine.

Maybe by reading this, you decide to straighten your back and now always sit up straight. This is great, but will not last long. At first it seems that to keep your back straight and easy, even pleasant, but after a minute or two starts to ache back, so that you will very soon take its normal position.

Why is it so hard to hold back

When you save a certain position for a long time, your body gets used to it. The brain begins to perceive it as a natural and comfortable. In this and the main difficulty lies.

instagram viewer

If your brain has learned how to do something in a certain way, it is quite difficult to retrain.

A good example - the habit of writing with one hand. Try to shift knob non-dominant hand, and you feel awkward child.

However, though with difficulty, our brain is still able to be retrained and learn new habits. Practice will help you form a habit to the correct position and say goodbye to pain and stiffness after work. And the first thing to note - the position of your pelvis on a chair.

The correct position of the pelvis - the basis of good posture

The position of the pelvis on the chair is crucial for the whole posture in general. Your pelvis and spine as a column of bricks, stacked on each other. If the curve is to put the bottom brick, distortions and all the rest.

To position the pelvis properly, you first need to find the point of the buttock. This two bony protrusion in the lower part of the pelvis.

To find them, sit on a hard surface, place a hand under the buttocks and descend on them body weight. You will feel the point of the buttock put pressure on your hands.

The main rule of good posture - sit on the ischial tuberosity. Most people sit so that their body is either ischial tuberosity, or in front of them.

How to position the pelvis

First of all you need to feel the correct position of the pelvis. To do this, take the edge of the chair, the foot put on the floor, the knee angle should be 90 degrees. This is the correct position of the feet.

First bend the arc back and pause for a few seconds, then arch your back, forward and creating feeding breast excessive bending at the waist. Then take a middle position.

How to sit — Left - tilt the pelvis back, center - forward tilt of the pelvis to the right - the correct position

If the position is correct, it is felt as comfortable as possible (first minute). Weight is on the point of the buttock, back straight, but with preservation of physiological curves of the spine.

So, you have found the ideal position, but your body is getting used to the other years, so as soon as you are distracted, it immediately takes a familiar pose. Of course, you can not all day just doing that to monitor the position of the pelvis, and lower back will get tired of habit. Help yourself to get used to - use support for the back, which will facilitate the formation of a new pattern.

How to help your body get used to the correct posture

Chair with lumbar support

Most often, back at the office chairs a little laid back, especially if the chair is not new and a bit blabbed. On this chair you do not get to sit on the ischial tuberosity and at the same time rely on the back.

In order not to break the correct position, try a special chair with a cushion in the lumbar region. On this chair you can correctly position the pelvis and lean back on the cushion. Due to this, the back muscles will not be overloaded, and you will cease to lean back, shifting weight to the buttocks.

However, a good chair can cost quite expensive. If you do not plan to spend a lot of money, there is a more affordable alternative - orthopedic pillows and pads.

Cushions and covers on the chair

Pillows with memory function trampled under the weight of your body and keeps its shape. You can enclose it under the waist on a chair or car seat and to maintain a neutral position of the back without feeling fatigue in the muscles. These pillows can be Order on AliExpress. The cost - about 500 rubles.

There is also a cheaper option - pad on the chair lumbar support. This lightweight mesh construction, which is attached to the chair with the help of ropes, provides good lumbar support and prevents sweating back. The cost - about 200 rubles.