The nature of most current businesses is to sit for hours in front of a computer screen. But this lack of activity combined with poor posture can have serious consequences on your spine and cause persistent pain in the back. So what is the best posture to adopt?
During our day at work, we adopt different postures in our physical and mental state. Thus, a person who suffers from vision problems will look forward to better see the screen, another more tired will adopt a nonchalant position that does not follow the natural curvature of the back, and so on. Now these incorrect postures will lead eventually to a lot of health problems, especially at the back, legs and feet.
The consequences of poor sitting posture
Not only sit too long has a negative effect on blood circulation, but also has a great impact on different muscles and joints of the body. Indeed, a position that does not respect the natural curvature of the back, causes the following problems:
1 - The back and muscles
Lean too far forward or adopt a position too "loose" does not respect the alignment of our vertebrae and continually seeks the action of muscles to restore. In addition, incorrect sitting posture does not allow adequate distribution of our body weight, which puts pressure on one side, causing muscle tension more or less painful, stiffness and pain in the ligaments and joints work more to maintain body balance.
Adopt these incorrect postures day after day can lead to muscle weakness, a shortening of the tendons or even deformation of the spine.
Adopt these incorrect postures day after day can lead to muscle weakness, a shortening of the tendons or even deformation of the spine.
2 - The bloodstream
Poor posture while sitting back, causes a compression in the pelvis and lower back. The pressure exerted by the weight of the body impedes blood flow to the area and causes a reduction in blood flow arriving there. This fall in traffic is responsible for varicose veins in the legs, cellulite, swelling and even blood clots.
3 - The breathing
For that breathing is optimal, bust must be cleared. However, a posture too leaning forward compresses the lungs and abdomen and reduces the amount of oxygen that enters. This superficial and inadequate breathing fails to provide the body with all the oxygen it needs, and prevents it from functioning normally. This results in a state of general fatigue, reduced cognitive performance and increased risk of depression.
What is the correct position to adopt?
We often heard that keeping the back straight, 90 ° is the best position to take. Yet a study by the Department of Environmental Medicine at the University of Aberdeen in Scotland, showed otherwise. By using 22 volunteers who have never suffered from bad back or had surgery, Dr. Wassem Bashir, leader of the study, examined using an adjustable MRI, 3 seating positions (with feet flat on the floor): right back to 90 °, the leaning forward, and back resting on the back of a chair tilted 135% backward.
The results of this review showed that the latter position puts less pressure on the muscles and tendons of the back, and relies more spine, which significantly reduces the risk of back pain and pain intensity.
Thus, to preserve your spine and relax your back, follow these tips:
- Your feet should be placed flat on the ground,
- Your pelvis should form a right angle with your legs, and must never be below the line of your knees,
- Your backside should be installed at the back of your chair
- Your back should rest on the back of your chair, being tilted backwards between 100° and 135°
- Your elbows should be slightly lower than your forearm.