It’s super important to know how to improve sitting posture.
Because poor sitting posture increases your chances of suffering from low back pain, neck/upper back pain, and even radiating pain in the arms and legs.
The body DOES NOT like prolonged periods of time in awkward positions. This is how chronic pain, muscular disorders, and even deformities begin.
So essentially, sitting posture correlates with one’s quality of life.
Most people overlook their sitting posture and I’ll admit, I’m one of them.
It’s easy to slouch, slump, roll our shoulders forward and then all of the sudden we’re like…
“Why does my back hurt?”
“Where did these stinking knots in my neck come from?”
If you spend a decent amount of time sitting at your desk or working from a computer, then this post is for you.
As an Occupational Therapist who has been trained to look at patients posture in relationship to daily tasks, I’ve found a few tricks to improve your sitting posture drastically.
I also stumbled upon this new product called The Invertabelt and I’m absolutely falling in love with it.
Just the other day I discovered how helpful this gadget is at decreasing lower back pain when sitting.
The effects are pretty much instant.
Not only that, the Invertabelt trains your muscles to find the proper sitting position, almost naturally.
I’m really excited to share this post with you and I hope this will help those with poor posture, and back or neck pain.
How to Improve Sitting Posture?
We need to know what proper sitting posture looks like, as well as how to set up your work station ergonomically (discussed below).
This will certainly help to improve your awareness of proper sitting posture and create an environment that supports good posture.
However, that typically isn’t enough to create long-term results.
Why is this the case?
We simply forget about our posture, that’s why.
We get engrossed in our work and all the sudden, we find ourselves slouching or bowing the upper back and lurching our neck forward to see the computer screen.
At least I know I’m guilty of this.
So what works best to improve you sitting posture?
The best way that I have found is by using this simple, but awesome product called The Invertabelt.
It comes with tons of exercises to improve your back health and is based on sound therapeutic principles.
Check it out, pretty simple right?
The reason this product is so great is because it allows you to train your postural muscles to maintain a proper sitting position.
And it’s done automatically.
You don’t even have to think about it!
Through our bodies ability to utilize what’s called muscle memory, you can completely retrain your sitting posture.
Your core muscles are automatically able to learn proper sitting position using the Invertabelt.
How Does This Happen?
The Invertabelt utilizes the Red Bands placed around the front of your knees to provide resistance to the belt.
This force is transferred to the back of the belt.
There, it tightens up and gives your back a firm but gently pressure.
This is what’s know in the therapy world as a proprioceptive neuromuscular facilitation technique and in this situation, the pressure of the belt normalizes muscle tension.
In my case, that’s a tight left lower back, where the muscles are spastic most of the time.
The pressure from the Invertabelt essentially causes my tight lower back muscles to relax.
At the same time…
This causes a slight tilt in the tail bone resulting in a more erect sitting posture.
The chest comes up slightly, the low back extends a bit, the shoulders relax and your neck becomes more errect with a slight chin tuck.
Just what we want to achieve with good sitting posture 😉
When I use the belt in sitting, I find it effortless to maintain the proper upright sitting position.
Especially when I’m sitting at my desk working away for a long time.
Check out how The Invertabelt works with Sitting Posture in this video below.
What is Proper Sitting Posture?
What does proper sitting posture look like? This isn’t too tough to figure out, it’s all about alignment.
Here’s a great example.
Notice the back and head.
The back should be straight and the head has a slight chin tuck. Your eyes should be looking straight forward.
Not down, up or to the sides.
If you’re working on the computer, you should be able to reach straight out with your arm and touch the computer monitor to get the proper distance between you and the computer screen.
Your arms should rest comfortably at your side and your knees are ideally bent at a right angle and resting comfortably.
You should have equal pressure distributed between your hip bones (bonny part of your bottom), and underneath both legs and your feet.
An Ergonomic Work Station Can Help
Ideally you want a quality chair that provides proper support and adjusts to your height.
Most of the time we have to adjust the seat height to accommodate our desk height.
Lastly we want our computer monitor to be at eye height.
Check out this example below for proper sitting posture when using a computer.
Again we should be able to reach straight out and touch the computer monitor with our fingertips.
This will give you the right distance you should have the monitor in relationship to where you are sitting.
The monitor should be directly in front of us and not off to the side.
You’d be surprised at how many people actually work this way, it happens until they wonder why they’ve got a knot in their neck that’s killing them.
By using the Invertabelt, I’m cued to stay in good alignment and maintain the correct sitting posture.
Take a Break and Do a Little Exercise
If you spend a great deal of time sitting at your job, consider taking a short break every hour or so to do some simple stretches and exercises.
Break up the monotony, the body hates staying in one position, especially when you are constantly contracting a group of muscles. This is what contributes to muscle imbalance and eventually pain.
This can be as simple as moving the body from head to toe or going for a brisk 5 minute walk.
For range of motion exercises, start with your head and do 10 reps of turning your head right/left, then up and down.
Then roll the shoulder back and forth, shrug your shoulders, and bend and straighten your arms.
Do 10 – 20 reps per movement.
Stand up and roll the hips right and left, even some simple “touch your toes” stretching.
Go for a brisk walk or even do some air squats!
The point is, the body needs movement and by breaking up your daily activities and doing a bit of exercise, you can keep your body feeling good.
Consider Standing and Working
A lot of people are going to work stations that allow them to sit or stand.
Varidesk is a great product that allows for this kind of versatility.
You don’t have to buy a new desk or work station, just add the Varidesk to your current office set up.
This will allow you to adjust the height that you work at with ease.
A simple change like this will allow you to switch up the amount of time you work in sitting and standing.
Which in turn will help improve your posture, health, and productivity.
Check out this awesome review on Varidesk for more information.
To conclude, we’ve learned a great deal about the importance of sitting posture, proper sitting mechanics, and creating an good ergonomic environment.
It’s no fun to have back or neck pain.
Most people don’t realize that their sitting posture may play a major roll with pain issues.
I was inspired to write this post after using the Invertabelt.
Initially I overlooked this “posture training” aspect of their product.
I was pleasantly surprised at how effective the Invertabelt was at helping me maintain a proper sitting position.
The subtle cuing from the resistance bands allows you to maintain this sitting position without thinking about it.
Over time, your core muscles will automatically recognize a healthy sitting posture and you won’t need the cuing from the Invertabelt.
Lastly, recognize that by setting up a good work environment, you’ll be more consistent to maintain you newly found, healthy, sitting posture.
If you’ve got low back pain, I’m sure you’ll find it to be a helpful product.
Do you have any secrets on how to improve sitting posture, if so, please share them using the comments section below.