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8 Tips For Perfect Desk Posture

Morgan Sutherland, LMT
October 27, 2014
Image by fizkes / iStock
October 27, 2014

Sitting for too long causes your low back muscles and hip flexors (the muscles that allow you to lift your knees and bend at your waist) to become short and tight.

Slumping over in a chair all day at a desk also makes your abdominal muscles lose tone and causes your glutes (also known at the buttocks) to become overstretched and weak.

Another phenomenon that happens with prolonged sitting is an anterior (or front) tilt, which is a shortening of the hip flexor muscles. When moving from a prolonged sitting position to an upright one, the shortened hip flexors inevitably pull on the muscle attachments of the lumbar (low back) spine, causing an anterior shift in the hips.

This can put unwanted strain on the low back, exaggerate the lumbar curve and potentially cause a bulging or herniated disc.

If you have to sit for extended periods of time, maintaining good posture is key! Chronic slouching or leaning to one side, even if these positions make pain subside, are bad habits that propagate back pain. The National Institute of Neurological Disorders and Stroke recommends sitting in a chair with good low back support.

If sitting for a long time, you should rest your feet on a low stool. If possible, switch sitting positions and get up and walk around a bit throughout the day.

While you ARE sitting, though, try these 8 simple moves throughout the day to reprogram your body to sit correctly and with good posture. Your back will thank you!

Image by fizkes / iStock

8 Tips For Perfect Desk Posture

1. Sit back in your chair. If you can't sit back, support your low back with a lumbar roll, rolled towel or small pillow.

2. Don't lean forward and sit on the edge of your chair. This will cause your low back to arch, your head to drop forward and your shoulders to round.

3. Drop your shoulders and keep them relaxed, so it doesn't look like you're wearing them as earrings.

4. Keep your arms close to your sides.

5. Make sure your elbows are bent 90 degrees.

6. Stretch the top of your head toward the ceiling, and tuck your chin in slightly.

7. Keep your upper back and neck comfortably straight by rolling your shoulders back and tucking in your tummy about 20 percent.

8. Place your feet flat on the floor, pointing them forward so your knees are level with your hips. If necessary, prop up your feet with a footstool or other support.

Morgan Sutherland, LMT author page.
Morgan Sutherland, LMT

Morgan Sutherland, LMT, is an award winning massage therapist with 14 years experience treating clients with chronic pain and sports injuries with a combination of deep tissue massage and cupping. When he’s not helping clients manage their back pain, he’s teaching workshops on how to incorporate massage cupping into a bodywork practice. Morgan’s book, Back To The Past: 9 Ways To Free Yourself From Back Pain So You Can Feel Like Yourself Again encourages you to take better care of your back, posture and health.