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How to sit correctly to avoid back pain

By October 3, 2016 No Comments

Unfortunately, we live in a world where we spend a good chunk of our day on our asses, either at the office, on the bus, at the café, or just lounging at home watching TV. Our bodies were not designed to function very well in this position and its very unfortunate many of us do not even sit down correctly. The majority of people sit either with a flat lumbar spine or over arched lumbar spine.

Sitting incorrectly creates improper compensations, inefficient use of the musculature and compression of the spinal disk. These dysfunctional sitting postures can be carried over into standing and movement patterns which can have a drastic effect on your health.

Also, sitting while under stress (i.e. at work) taps into your sympathetic nervous system (fight or flight). Since you can’t punch your boss, out (fight) or run away from work (flight), your sympathetic nervous system is on overload constantly even when you get home. You cannot tap back into your parasympathetic nervous system to rest and digest, that is why so many people cannot sleep well and have poor digestion. By repeating the cycle day in and day out, it’s no wonder why people die prematurely.

So how do you resolve this? Well, for starters try to not to sit so much. Go for walks, find a movement practice to de-stress, and meditate.

If you have to sit, sit with a posture that is supportive for your structure.

Many of us spend way too much time sitting at work with a posture that is not supportive for our bone structure and tissues.

Sitting up straight and pulling your shoulders back are important to keep in mind, but they are difficult to do unless you keep your pelvis neutral. How do I do that?

  • Find your “SITS” bones. Get in a chair and when you feel two hard/firm bumps, you want to sit right on top of them. If you tilt your butt back, you will feel them move backwards.
  • Try to slouch upper body without allowing your pelvis to posterior tilt.
  • Come back up then allow your pelvis to posterior tilt (Tuck tail under). You will notice your upper body drop into a slouch
  • Keeping your pelvis in posterior tilt, try to straighten your spine, so you are upright.

It’s hard to keep everything lined up if your pelvis is not level but it’s so much easier when it is!

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