The 5 tips are:
- Sitting in a well-designed chair
- Have a pillow for your lumbar support
- Keep your feet flat while sitting
- Remember to stretch during your sitting hours
- Keep checking on yourself to built a habit
We all remember parents and teachers reminding us to keep our backs straight, especially while sitting. As we each get older, the wisdom of that advice rings ever more true; back pain can be a significant inconvenience for many people, especially those middle-aged or older. We just weren’t made to sit in office chairs all day – and many of us have the tendency to slouch over, making things worse.
While proper posture is essential for the health of your back, it also has important effects for your circulation, energy and mental state. A good posture can prevent fatigue by ensuring that your muscles are being used more efficiently and can also prevent injuries while exercising. In a very real way, posture and office health affects how we experience the world.
Follow these 5 tips for Correct Sitting Posture
With that in mind, let’s look at a few tips for keeping a healthy posture, particularly during those long hours at the office
1. Sit in a well-designed office chair for your posture
Always ensure that your chair is well balanced with effective back support, and that your body’s spine lines up smoothly against the back. If only part of your back is resting against the chair’s support, reconfigure it (or adjust your own seating method) until the chair provides complete support. Ensure also that your head is in proper position, by keeping it directly above your body, instead of hunched over your desk or the keyboard.
2. Use a pillow with lumbar support
You’re sitting at that desk for a large portion of your day, so it’s worth making a little investment to keep it comfortable and healthy. A lumbar support pillow is particularly effective for those who tend to slouch over while sitting, as it automatically puts your body back on the right track – and reinforces the work of your spine while doing so.
3. Keep your feet flat on the floor
It may be tempting to cross your legs once in a while, but doing so can cut off circulation and throw your back off-balance. Keep your body symmetry intact by maintaining a proper sitting position with your feet down and toes flat on the floor.
4. Stretch out and exercise once in a while
For the sake of your bones, muscles, back and blood circulation, do arm and leg exercises once every few hours to keep your body in good condition. Many of these can be done seated, but it is also a good idea to stand up and take a walk every now and then.
5. Keep yourself in check
You can keep an eye out for tricks and conveniences, such as armrests or computer monitor adjustments, that colleagues are using to improve their posture also. If you’re walking past a mirror, don’t shy away checking out your posture. And most importantly, listen to your own body; it knows best which parts of your back are under the most strain.
By being mindful of your posture, you can keep your back in much better shape as the weeks, months and years go by. Your older self will thank you.
Preventing and addressing your posture during your time in the office is great, however, in some cases where there is serious physical pain or instability, it is always a good idea to early intervention through exercise or physical therapy. The goal of physical therapy is to alleviate symptoms, restore full movement, and promote recovery. In Bangkok, we recommend the Bangkok Physiotherapy Center, a dedicated facility within the LUMA network. LUMA members with coverage for physical therapy can access services without upfront payments, ensuring seamless and effective treatment.
If you’re seeking to safeguard your health and gain access to quality physiotherapy services without the burden of upfront payments, explore our health insurance plans. Click below to discover how LUMA can provide you with the peace of mind and coverage you deserve on your journey to optimal health.
