Are You Sitting Properly?

Work from home could be cumbersome as getting glued to computer screen could lead to joints Stiffness, vision black outs, headaches, heaviness and fatigue. When sitting at one place, here is how one can avoid back pain that can be caused by long sitting hours.

In today’s age, one needs to sit for long hours either due to the requirement of the job, online studies or simply watching TV or relaxing. All this means that the type of posture one adopts is going to go a long way in shaping your persona. We have a wide range of chairs and couches available in the market we need to be aware of these and use the one best suited to our needs.; either ergonomically designed or ultra-comfortable. ETV Bharat Sukhibhava spoke to Dr. Janhvi Kathrani, Physiotherapist, Alternative Medicine Practitioner and Yoga Teacher for inputs on the same.

When seating at one place:

1. Rest your Feet on the floor or on any support.
2. Knee should not bend more than 90 degree.
3. Position hip slightly above the knee joints and should have foam and firm support at the bottom.
4. Lower back should be relaxed and position with abdominal tuck in as well as upper back erect without slouching of the upper thorax and shoulders.
5. Neck and Vision should be parallel to the ground, thus adjust the desk or the computer screen.
6. Don’t forget to be in comfortable clothes.
7. Breathe in and out gently.

Correct sitting posture prevents the joints Stiffness, maintains the blood circulation, helps to maintain the blood circulations in the head; thus, no more black outs, headaches, heaviness and fatigue.

When pain is already set in or in any particular post-surgical situations, the sitting posture does need some assistance to prevent the pain.

1. Foam rolls or pillows to support the lower back and legs.
2. Assistant belt to the abdominal region if required post-surgery.
3. Back support according to the comfort zone.
4. Head rested if required.
5. Feet and legs assisted as well as elevated as per the requirements (specially in edema).

Ergonomic (designed to suit the curvature of human spine) chairs:

During the long working hours, employees have to maintain the sitting posture for many hours. thus, some special needs can manage their posture and health of the joints and the muscles.

The reason that ergonomic chairs will improve your back pain is that they are designed to support your natural posture and to reduce stressful forces on your body. The chair backs are typically full length extending from your shoulders to the seat.

1. Back Support of the chair should be adjusted to the body structure of the person and the office desk.

2.Desk or Computer and key board- mouse level should be adjusted to the elbow level and wrist position.

3. Feet Rest Paddle should be as per the height and level of hips-knee ratio.

For your queries contact Dr. Janhvi Kathrani at jk.swasthya108@gmail.com