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Maintaining excellent posture and a healthy back and spine requires adopting the proper sitting position. Following a few simple rules can help most individuals improve their sitting posture.

Sitting with a straight back and shoulders can improve a person’s physical health as well as self-esteem.

Many people sit for the majority of their day, whether commuting, working at an office or studying, or resting at home. Sitting for lengthy periods of time can have a variety of negative health consequences, including poor posture and back problems.

What is Posture?

The position in which you hold your body when standing, sitting, or lying down is known as posture. Good posture is training your body how to stand, walk, sit, and lie in such a way that muscles and ligaments are not overworked while moving or doing weight-bearing tasks.

You can benefit from the good posture in the following ways:

• Maintains appropriate alignment of bones and joints, allowing muscles to function properly.
• Reduces the amount of wear and tear on joint surfaces (such as the knee) to help avoid arthritis.
• Reduces the strain on the spine’s ligaments.
• It prevents the spine from settling into unnatural postures.
• It prevents tiredness by allowing the body to utilize less energy since muscles are utilised more efficiently.
• Prevents backache and muscular pain.

Correct Sitting Position

Sit up straight with your shoulders back and your back straight. Your buttocks should be in contact with the chair’s back.

While sitting, all three typical back curves should be present. To assist preserve the regular curvature in your back, use a tiny, rolled-up towel or a lumbar roll.

Sit at the far end of your chair and totally slouch.

Draw yourself up and emphasize your back’s curvature as much as possible. Hold the position for a few seconds.

Slightly relax the position (about 10 degrees). This is an excellent sitting position.

Make sure your body weight is properly distributed on both hips.

Make a straight angle with your knees. Maintain an equal or slightly greater knee-to-hip ratio. (If required, use a footrest or a stool.) Crossing your legs is not a good idea.

Keep your feet flat on the floor.

Sitting in the same position for more than 30 minutes is not recommended.

Adjust the height of your chair and workstation at work so that you may sit up close to your work and tilt it up toward you. Keep your shoulders relaxed by resting your elbows and arms on your chair or desk.

Avoid twisting at the waist while sitting on a chair that rolls and pivots. Instead, rotate your entire body.

Move to the front of the chair while standing up from a seated position. Straighten your legs to stand up. Bending forward at the waist is not a good idea. Do ten standing backbends to immediately extend your back.

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