Dr Ashwani Maichand

Sitting positions and importance of good posture

For a healthy back and spine, it is important for everyone to adopt the correct sitting position. Maintaining a good posture is important, as it will not only improve the physical health, but make us feel more confident and comfortable. While working at office, studying or relaxing, people tend to sit in different ways causing adverse health effects, including bad posture. Here is all you need to know about a good posture: Good Posture First of all, you must know what a good posture is. It means that the key parts of a person's body are correctly aligned and supported by the muscles, ligaments and tendons. According to Dr Ashwani Maichand, a Delhi-based orthopaedist, any difference in alignment can lead to a bad posture. So, it is important to be careful. How it helps
  • A good posture reduces body strain and wear and tear on the joints, ligaments and muscles
  • It reduces the risk of muscle strain and improves spine health
Best sitting position for improved posture Although sitting positions depend on a person's height and the difference in activity, but one can always follow a few tips to achieve a proper sitting position. Here are some of the tips, which can be followed to achieve the results:
  • Always keep your feet flat or rest them on the floor
  • Maintain a gap between the back of your knees and the chair Crossing knees must be avoided, while sitting on a chair
  • The height of hips and knees must be same
  • Relax the shoulders and stay calm
  • Create an L-shape in the arms by holding the elbows at the sides
  • Look up straight, without straining the neck
  • If the lower back region is unable to meet the chair, use a backrest or a cushion to fill the gap
For every hour of sitting, take a rest of at least 10 minutes Sitting positions to avoid A sitting position must not overuse particular muscles, ligament or tendons, as it can be very harmful for a person's posture and back health, suggests Dr Maichand. Here are some of the sitting positions that you need to avoid:
  • Avoid keeping the knees, ankles and arms crossed
  • Do not sit slumped to one side, as it is harmful for the spine
  • Avoid dangling and not supporting the feet. Use a tool if the legs don’t meet the floor while sitting on a chair
  • Do not sit in the same position for a long time
  • Do not strain the neck by looking at the monitor or a document for a long time
  • Avoid sitting in positions that do not support the back and neckHow to improve the posture There are many ways to improve the posture, apart from adhering to good sitting habits. Listed below are some of the best tips for a healthy posture and back:
  • Exercise is the most important part of maintaining a healthy posture. Take 20 minutes from your busy schedule each day for stretching and strengthening exercise
  • Avoid long calls or use hands-free
  • To reduce the neck and upper back strain, keep the screen at eye level
  • Bend your legs to lift heavy objects, keeping them close to the body
  • Always adjust your seat according to your height before sitting
  • Wear comfortable and supportive shoes and walk with a straight spine
  • Always swing your arms while walking or running
  • Use alternate sides while carrying a baby for long periods According to Dr Ashwani Maichand, it is easily possible for a person to attain a good posture and healthy back and spine by adhering to these tips in day-to-day activities. However, it is important to note that a person may not be able to see the difference in a short period, as the body can take some time to regain the right balance.

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