How to Improve Posture When Sitting with a Pillow

If you suffer from discomfort or pain in your back, shoulders or neck, you may want to evaluate your posture. Poor posture often leads to these aches and pains, which can grow worse over time. Many people have a tendency to slump when they are sitting, which puts excessive strain on the spine. If you have a desk job, it is likely you spend the majority of your day in a seated position. A specially designed pillow can be used at work and at home to help improve your posture.

Things You'll Need

• Lumbar or orthopedic pillow

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Instructions

• 1

  Place the pillow on your chair. A lumber pillow should be positioned so that it will sit snugly between the lower part of the chair's back and your lower back. An orthopedic wedge pillow should be placed directly under your buttocks, with the thickest part of the wedge closest to the back of the chair. An orthopedic full back pillow should be placed against the back of your chair. Full back pillows sometimes come with elastic straps; attach these around the back of the chair. Follow the manufacturer's directions for all types of support pillows.

• 2

  Sit up straight in your chair with your shoulders back. Leaning forward or slumping will put pressure on the spine.

• 3

  Adjust your chair to the correct height, if possible. Your thighs should be parallel to the floor, your knees should be level with your hips, and your feet should be flat on the ground. Place your feet on a low stool or a pile of books if your chair is so high that your feet do not reach the ground.