How to Improve Sitting Posture? You Should Try This…

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It’s super important to know how to improve sitting posture.

Why’s That?

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?”

Or

“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.

Let’s begin.

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?

How to Improve Sitting Posture Photo

The Invertabelt is composed of 3 main parts. 1. The Blue Foot Strap 2. The Belt 3. The Red Resistance Bands with Handles

How to Improve Sitting Posture Photo

To Improve Sitting Posture, you just need the Black Belt and the Red Resistance Bands.

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.

How to Improve Sitting Posture Photo

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.

How to Improve Sitting Posture Photo

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.

Conclusion


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.

Check out our In-Depth Invertabelt Review.

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.


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Todd

Todd is an Occupation Therapist and Internet Marketer. He inspires to help others improve their lives through therapy and online education.

Comments (14)

  1. Josh Ellery

    Reply

    These for your response Todd, I think I get what you’re saying. I think the key is to try something like the Invertabelt and see if I can get my boy lined up better.

    I took a look at the link for Varidesk, that might be just as good a fix. . My TMJ causes my head to tilt forward, my jaw muscles are pulling in the opposite direction causing friction. I will have try your techniques and lining my head with my shoulders:-)

    Or maybe when I save up, go for the desk option.

    Thanks

    • Todd

      Reply

      You bet Josh, or you can just put a sign in front of your work area that says something like..

      Hey, Josh, Sit Up Straight and Relax!

      But I think you’d like the Invertabelt or the Varidesk, I love mine.

  2. SamDal

    Reply

    Todd,

    This is right on the money – I had aching neck and shoulder pain, almost electricity like for a while and it only got MUCH better when I straightened my posture AND started taking more frequent breaks, moving my body around to get the blood moving.

    I’ve also been told I look taller! I guess since my back and shoulders are now straightened, it does give one a longer aura.

    • Todd

      Reply

      Awesome, happy to help. Thanks for the feedback. If you find this happening again when sitting at your desk/computer, come back and read this post again. You may find you need a daily reminder.

      But really, if you can include an hourly stretch session at work, you’ll do great.

  3. Josh Ellery

    Reply

    This came at the right time. I’ve been having some real bad jaw pain also known as TMJ which is related to bad posture. 

    If your neck muscles are weak and head is too far forward it can seriously affect your jaw muscles and cause a huge amount of pain.

    I am pretty interested in this product but I have one question, will this permanently improve posture or is it just as long as you are wearing it?

    • Todd

      Reply

      Hey Josh,

      Thanks for your feedback. It’s amazing all the things that are affected by posture.

      You know, muscle memory is kind of like regular memory. The more you embed something in your mind and commit it to long term memory, it comes to you more quickly and naturally.

      Same thing here, the Invertabelt is a great reminder because the pressure causes those muscles to kick in and you find yourself naturally in a good sitting posture.

      The more you use it, the more your body will learn what’s right for you and it sort of becomes automatic.

      I’ve only had the product for a few months and notice how good it works with my sitting posture. Then when I don’t have it on, sometimes I find myself in the right position, other times I still need the cuing. 

      I think regardless, for your situation, the Invertabelt would be a great thing to have and can go anywhere with you.

      Thanks,

      Todd

  4. JJ

    Reply

    I am interested in this article and this product because posture and alignment is a big issue in my life.

    I do a lot of work at the computer, and I looked at your image and see that there are some adjustments I need to make, and my shoulders and back are letting me know.

    My biggest concern is in my occupation as a piano keyboard player. I sit and play for hours. I love what I do and when I get down, I forget all about alignment and posture until hours after my neck feels stiff and achy and my hips are tight. 

    Looking at the features of your product, I am wondering if it would help my issues.

    • Todd

      Reply

      Hey JJ, 

      I think the Invertabelt can be the salvation to your situation. I get it so well, it’s tough to watch that posture as you’re playing.

      I had many of these issues when I played guitar and recorded my songs, etc..

      What you need is intervention at an early stage.

      Which I think you are getting at this point, it’s smart to realize this before you have the chronic pain that won’t go away without PT sessions or Doctor visits.

      I think you will greatly benefit from the Invertabelt if you use it daily and take a look at their training products.

      This would give you anywhere to a half an hour to an hour of exercises that you can do that will keep you neck and back loosened for years to come.

      Thanks for our feedback, neck pain is always related to posture, especially sitting posture.

  5. Jackie

    Reply

    As someone who sits in front of a computer all day, I appreciate this post! Actually, I don’t sit the entire day because a few months ago I got a stand-up desk, so I try to mix it up as much as possible. I’m hyper-aware of my sitting posture though, but after watching your video, I realized that I’m not sitting correctly. Thanks for this!

    • Todd

      Reply

      You bet Jackie and thanks for your feedback. The Varidesk is awesome because you can mix it up in sitting and standing which is really what the body likes to do.

      That is..Not to be in one position for too long.

      I too feel like I’m very aware of my sitting posture, but then when I stop and look at the current posture I’m in while typing this, I find myself slouching with my head protruding.

      That’s the one thing I like about the Invertabelt, it’s keeps on giving me physical cues to straighten up with the tension created by the bands.

      At least you’re doing a lot of the right things because after several months or even years, you can see how your sitting posture effects how your body feels as well as how you look.

      Given enough years, you can actually see deformity changes. Don’t believe me, go visit a older friend or loved one in and take a look at their posture, you’ll see the changes.

      Best,

      Todd

  6. Steve & Kris

    Reply

    I have chronic back pain and I find this post to be very informational. I have a sit-stand desk at work, and it’s truly been a lifesaver. 

    I stand about half the day, and I just feel a lot more productive as well. 

    I work with people who rarely leave their desk each day and I wonder how they do it. I am always very conscious of my posture when sitting at my desk. 

    I think because I have had issues in the past, I am more cognizant of it. The other thing that you mentioned is taking a break for a little exercise. 

    I find this is immensely helpful. Not only do I get up and stretch my legs, but it gets the blood flowing and rejuvenates me. 

    I take a couple of 5 minute walks each day. I would love to try the Invertabelt, that sounds like another wonderful option. This is a super informative post, I am going to share this post with some co-workers.

    • Todd

      Reply

      That’s so nice to here Steve, you are doing awesome btw. Therapists love to have patients like you, you do your homework and are having great results.

      I think you’d love the Invertabelt. I’m wearing mine right now as I’m typing away and when you’ve got the resistance bands in place, it just does a great job reminding my system to straighten up.

      The other thing I bought recently that’s I’m digging is an inversion table.

      Between these two, I’ve stopped PT apt’s at 120/hour. The Invertablet cost 50 usd and my inversion cost $399.

      So that’s a pretty good system to help keep the back healthy that doesn’t cost too much in comparison with PT session.

      Not that I would ever discourage PT sessions, but it’s another option to keep health care costs down.

      Thanks for sharing our content as well.

      Todd

  7. Ade

    Reply

    It’s funny because as soon as I started reading this, I began to be more conscious of my seating position.
    I do a lot of sitting in a lotus or half lotus position. 

    Because I work mostly from my laptop, a lot of the times I just sit on my couch, bed, or floor. However, I’ve noticed that at times I have soreness in the lower part of my back, even if I sit upright. 

    Do you think that this Invertabelt will help with relieving the soreness I experience from my favourite seating position?

    • Todd

      Reply

      Hi Ade,

      I think it will, it’s tough to say since it’s at a different angle, but I think you’ll like the pressure of the belt.

      More importantly, maybe it’s time you get a proper work station.

      When you work from the positions you are referring to, it’s impossible not to have your head looking down at the screen.

      Am I wrong?

      I’ve done it while traveling and laptops are always a pain in the neck because of this issue.

      Food for thought. I’ve worked a lot online over the last 5 years and you start to notice some of these problematic behaviors.

      I think the Invertabelt is a must have for everyone. It’s easy to travel with and there’s so many great exercises you can do with it to loosen that lower back.

      Thanks,

      Todd

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