![]() sitting with the head tilted forward to prevent neck injury.The Canadian Center for Occupational Health and Safety also recommends that people avoid: sitting for an extended period without taking a break.straining the neck for long periods while looking at a monitor, telephone screen, or document.sitting for a long time in one position.dangling or not properly supporting the feet.keeping the knees, ankles, or arms crossed.sitting slumped to one side with the spine bent.Certain positions, especially some sitting positions, are worse than others for overworking or misusing postural tissues.Ī person can minimize the risk of bad posture and back health by avoiding: They can make any necessary adjustments to restore their posture.Īnything that causes a misuse or overuse of specific muscles, ligaments, or tendons can adversely affect a person’s posture and back health. Once in the correct position, a person can try doing a mental check every 10–15 minutes to see whether the posture has altered. sitting up straight and looking directly forward when reading mobile screens or monitors.getting up and moving around occasionally, especially when experiencing any muscle or joint pain.positioning the keyboard and mouse close together to avoid reaching.using a headset for long calls or dictating to reduce neck strain.trying out different keyboard and mouse types.using an ergonomic chair, a yoga ball, or a knee chair. ![]() using a standing desk to alternate between sitting and standing.customizing workspaces - for example, adding footrests, wrist pads, or backrests.keeping the monitor at arm’s length and no more than 2 inches above the natural line of sight.When working at a computer for long periods, a person can help improve their sitting posture by: People who have to sit for extended periods at a desk because of their work or schooling need to take extra precautions to maintain a healthy posture and back. avoiding sitting for extended periods, ideally taking at least a 10-minute break for every hour of sitting.keeping the back against the chair or using a backrest or cushion if there are places where the back does not comfortably meet the chair, especially in the lower back region.sitting up straight and looking forward without straining the neck.holding the elbows at the sides, creating an L-shape in the arms.keeping the forearms and knees parallel to the floor where possible.placing the ankles in front of the knees.positioning the knees at the same height or slightly lower than the hips.maintaining a small gap between the back of the knees and the chair.keeping the feet flat or resting them on the floor or a footrest.acatoday.The best sitting position depends on a person’s height, the chair they use, and the activity they are doing while sitting.Ī person can improve their posture and achieve a proper sitting position by: health/conditions-and-diseases/spinal-cord-compression nof.org/patients/fracturesfall-prevention/exercisesafe-movement/proper-body-alignment/ Spine alignment in men during lateral sleep position: Experimental study and modeling. Lumbar spine alignment in six common postures: An ROM analysis with implications for deformity correction. encyclopedia/content.aspx?ContentTypeID=1&ContentID=4460 Good sleeping posture helps your back.You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. ![]() Placing towels and seat cushions in your chair can also offer support for your lower back and hips. ![]() A medium-firm mattress can help support your joints without causing collapse. Getting the right mattress can also help your back. ![]() You may sleep on your side with a pillow between your knees, but shouldn’t sleep on your stomach, as it is not good for your spine or neck. Sleeping on your back is the best for your spine, but it may not be feasible if you snore or have sleep apnea. They only provide temporary pain relief and don’t correct spine alignment issues.Īnother consideration is your sleeping alignment. You can buy these devices at your local drugstore. Other devices may be helpful for short-term pain relief, such as TENS machines. The problem with these devices is that they may treat pain in the short term, but may not necessarily help align your spine in the long term. There are numerous devices that claim to “fix” your spinal alignment in the comfort of your own home without having to see a doctor.Įxamples include compression wear, posture pumps, and inversion tables. ![]()
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