How to Sit in Proper Alignment

If you work in an office or even ride public transportation, you could be sitting improperly. Chronic back and neck pain are particularly likely to occur at the office from improper use of the spine. Typing or the repeated use of a computer can also cause alignment issues. Slouched or twisted postures, such as cradling the phone on your shoulder while typing, or even crossing your legs, can cause tension, strain and reduce circulation. In long-term cases, this can lead to repetitive strain injury (RSI). To avoid the pain and long-standing medical issues that can result from improper sitting alignment, there are a few techniques you can apply.

Things You'll Need

• Chair with back
• Lumbar roll
• Towel

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Instructions

• 1

  Proper computer posture begins in a neutral position, in which the body is balanced, upright and properly aligned. This involves keeping the spine's natural curves lifted, not collapsed or doubled over.

• 2

  Sustain a proper arch in your lower back, which you can assess by raising your upper body from a slouched position into an extended, erect posture. Decrease the extension by about 10 or 15 percent; this is your lower back's neutral position.

• 3

  Imagine that your spine is the shape of an S curve, with each vertebrae assembled on top of the other. As you sit, you should sense that your ears are balanced over your shoulders, which in turn are in balance with your hips and the spine is lifted.

• 4

  Use the back of your chair to assist you with maintaining upright posture. Doing so supports your spine's lumbar curve, allowing you to release your upper back into the back of the chair.

• 5

  Distribute your body weight evenly on both hips and your knees bent at a 90 degree angle. Knees should also be parallel or slightly higher than your hips (you can use something to elevate them like a foot rest or stool). Never cross your legs for extended periods of time, as this can cause improper alignment as well as circulation problems.

• 6

  Resist the urge to twist at the waist when sitting in a chair that rolls and pivots. Instead, turn your entire body.