How to sit properly? Orthopedist's recommendations
In addition to work and study, modern people travel while sitting (in cars, the metro, airplanes, etc.), rest while sitting (watching TV, reading, at the theater), so the sitting position plays a very important role in human health. Incorrect sitting posture can lead to various spinal diseases (especially in children).
Let's examine correct and incorrect types of sitting positions.
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A. Correct position is characterized by:
- Physiological curves (thoracic kyphosis, lumbar lordosis) are in a neutral position.
- The head is slightly tilted (chin lowered).
- The body position can be vertical or slightly tilted
forward or backward.
In this position, the spine is not deformed, but sitting this way for more than 15 minutes is very difficult. Fatigue sets in because maintaining this position requires a large number of muscles.B. Incorrect position is characterized by:
- The back is maximally bent.
- The neck is overextended.
In this position, the spine is maximally deformed, but you can sit this way for the longest time, since the skeleton bears the main load. The muscles are not engaged.
So why do we sit incorrectly?
Because the incorrect position is less energy-consuming
and therefore more comfortable.
How then can we maintain health while being able to sit for long periods?
Alternate the incorrect position with the correct one. Remember
that the incorrect position occurs naturally (when muscles relax),
while you need to periodically remind yourself about the correct position.
Even if you sit hunched over in an incorrect position all day โ
it's not a disaster. In the evening before bed, you should "straighten up"
by doing the following exercise.
First, you need to make a reclinator. This is an elastic bandage or piece of fabric rolled into a ball slightly larger than your fist (a tennis rubber ball is not suitable). Lie on your back on a mat and completely relax. Place the reclinator under your back in the interscapular area and relax (1 minute), then move it slightly below the shoulder blades (1 minute) and above to the upper border of the interscapular area (1 minute). If your shoulders easily touch the floor when lying on the reclinator, you should increase its diameter. Once you achieve a certain flexibility in your spine and ease in performing this exercise (usually after a month or so), when lying on the reclinator, ask someone to press your shoulders to the floor (pressure on each shoulder should not exceed 10โ15 kg). This exercise helps relieve compression of the intervertebral discs accumulated during the day. At night, in a horizontal position, the spine recovers effectively.
Advice for parents โ do not force your child to sit "straight." It's impossible to sit perfectly "straight." Teach your child to sit correctly and do relief exercises before bed (see above). This will help prevent the development of kyphotic spinal deformity โ slouching.