Incorrect sitting and standing postures can lead to a host of postural issues and musculoskeletal pains over time. While most people blame 9-5 jobs, improper office ergonomics, long commutes and the use of laptops, certain measures can help keep conditions such as lower back pain, sciatica and even slipped disc at bay.
Keep the spine fine
Improper posture has an adverse effect on the spine, one of the main supporting structures in the body. This could result in lordosis (extreme inward curve of the lower back), kyphosis (outward rounding of the upper back spine) or even a swayback posture (where both lordosis and kyphosis curvatures are visible).
When there is the right extent of curvature in the S-shaped spine (natural spine curvature), then it is said to be in neutral position.
“Neutral spine is a position in which the back and the neck are placed under the least amount of stress and strain, allowing them to function properly without damage or pain,” ergonomics expert Bharati Jajoo said at the ‘Happiest Her’ summit organized by Happiest Health in Bengaluru in March 2024. “Keeping the spine in the neutral position reduces excessive workload on [it].”
Identifying muscle tensions
“On an average, people spend at least 10-12 hours in a sitting position, which has resulted in increased risks of strokes, diabetes, etc. and sedentary lifestyle-related death cases,” added Jajoo, who is also chief, Body Dynamics, Bengaluru.
While sitting for prolonged hours, fatigue gets built in the muscles because of deoxygenation and lack of effective circulation in the body. Muscle stiffness, tensions, and knots are unavoidable with lack of physical activity.
Jajoo suggested a simple and easy trick to identify muscle tension in the body.
- While standing, inhale deeply and then exhale deeply through pursed lips. Repeat twice.
- Relax and focus on how the body feels. Check if there is muscle tension in some region and make a mental note of it.
- Deeply inhale and exhale twice focusing on the region where you had noticed a muscular tension before and check if there is a difference.
“This trick helps you identify if the muscle tension is just because of muscle fatigue or if it is an advanced level of muscular pain,” she said.
How to sit the right way
To avoid the ills of prolonged sitting, especially while working, having an ergonomic office setup and moving regularly are important.
“An ideal sitting position involves sitting upright with the feet rested on the floor,” said Jajoo. “There should be a four-finger gap between the calf muscles and the chair seat so your back can rest on the backrest. The shoulders should be relaxed. The screen should be at eye level.”
The contact between the back and the back rest is also crucial. Otherwise, it would be equal to sitting on a stool, which is not recommended for people with jobs that require prolonged sitting.
“Siting for long hours causes an involuntary forward bending of the spine [slouching position], which will tighten the back extensor muscles,” she added. “Initially, you will feel good and comfortable sitting in a slouched position. But over time, it can stretch the muscles and cause ligament laxity.”
Using the arm rest as support while sitting down or rising from a chair is helpful in reducing the impact on the spine.
20-20-20 rule for better spine health
Regular movement increases oxygenation and prevents muscle fatigue. Even simple movements — such as getting up to fill your water bottle, standing up while attending phone calls and taking regular breaks from sitting — are necessary.
“The 20-20-20 rule implies that for every 20 minutes, one should take a 20-second break and look 20 feet away from the screen,” Jajoo said. “This is also better for eye health.”
While taking such small breaks, one can also stand up and do simple back stretches and leg stretches such as ankle flexions and calf raises.
Takeaways
- The natural S-shape of the spinal curvature can get distorted with prolonged sitting, which might result in lordosis, kyphosis or swayback posture.
- Slouching on chairs while working continuously can tighten the back extensor muscles and stretch the ligaments, causing ligament laxity.
- Maintaining the correct sitting posture, taking regular breaks, and relaxing and stretching the muscles can help people (especially those with jobs that involve prolonged sitting) take care of their spine health.
