Sitting may be a no-brainer but you will be surprised at how often people make mistakes doing it. Here is a step-by-step guide on how to sit on a chair, bench, or any surface that will help you reduce your risk of injury and help you maintain a healthy spine:
Stand with your back directly facing the chair. Your body must fit the width of the chair so you can sit directly in the middle. Keep your back straight, your neck high, and your hips and shoulders level and relaxed. Feet must be flat on the floor and slightly parallel to each other.
To sit, bend your knees, move your upper body forward at the hips, with your head slightly bowed so your head, neck and torso form a slightly diagonal line. Using the strength of your knees, lower your buttocks onto the seat. Distribute your body weight evenly by keeping your hips level with each other. Ideally, your buttocks should meet the chair.
Maintain a straight back and level shoulders with your stomach tucked in. Your head should sit high yet relaxed on your neck. Do not sit with your chin too close to your chest because this will stretch your upper spine and the back of your neck unnecessarily.
Your thighs and legs should form a right angle when you are seated. To check, make sure that your thighs are parallel to the floor. Your legs, on the other hand, should be perpendicular to the floor. You should be able to keep your feet flat on the floor surface.
Adjust your chair if necessary. For improved comfort and more reliable support, use a Desk Jockey seat cushion to create a firm buffer zone between your body and the chair. Desk Jockey allows you to sit comfortably by distributing your weight evenly and cushioning your body against the pressure of prolonged contact with the chair.
Do Not Get Too Uncomfortable. Although sitting on your chair for several hours may be necessary, it does not mean that you should compromise your health. Keep in mind that being seated means keeping your body in a static state for a prolonged period. Doing so will invite a host of problems, specifically those involving muscles in the torso, hips, thighs, legs, and feet.
To prevent injuries associated with sitting too long, try to get up out of the chair every 20-30 minutes, stretch, take a walk for a few minutes, do standing exercises with your legs and arms or lift weights. Performing deep breathing exercises for a minute or so is also recommended. Performing physical exercises will help encourage healthy blood circulation, increase heart rate and introduce more oxygen into the body. Taking micro-breaks that last for at least 2 to 3 minutes several times a day will help strengthen muscles along the spine and unburden the lower back, hips, and buttocks of your body weight.