If you are someone who spends most of their time sitting, whether at home or in the office, and you suffer from symptoms such as head, neck and back pain and difficulty breathing, the solution may be simple: sitting with correct posture! Through the Dalili Medical website, you can learn about the correct and appropriate positions to maintain your health while standing, sitting, or lying down.

Can sitting be harmful?

Work-related musculoskeletal disorders cause health problems as a result of risk factors present in the work environment. People who spend long hours in front of a computer suffer from these disorders due to repetitive movements of their arms and hands, such as bending, straightening, clenching, grasping, and twisting. Although these movements may not be harmful in normal daily activities, their repetition may lead to health problems.

How can the body be rotated correctly when using a swivel chair?

When using a swivel chair, you must make sure to rotate the entire body and not just the waist.

What is the correct way to get up from a chair?

When getting up from the seat, the body should be pushed forward towards the edge of the seat, then lift the body while keeping the feet straight.

What is postural hygiene?

Postural hygiene refers to positioning the body in a correct way to protect the spine and avoid overloading it and possible injuries. Bad habits often lead us to adopt positions that are harmful to the spine, and we consider them normal.

Postural hygiene teaches us how to recognize good and bad postures in various everyday life situations, whether static or moving.

Benefits of following proper hygiene and posture
If good postural hygiene guidelines are adhered to, a range of benefits will be achieved such as improved muscle health, avoidance of cramps, and reduction of back pain. These pains can be significantly reduced if the principles of good postural hygiene are followed daily and healthy habits are adhered to.
What is the correct posture for physical hygiene?

 

To achieve good posture, it is not necessary to cause any pain or pressure on the spine. There are two types of postures: static posture (when not moving) and dynamic posture (when moving).

How to sit properly at a desk and chair

 

The correct way to sit depends on the person's height and the height of the chair. To achieve a comfortable position, you should follow the following guidelines:

1. Choose a comfortable office chair that provides appropriate support for the body and reduces pressure on the muscles and bones while sitting.
2. Keep the feet touching the ground or raise them on a small chair.
3. Avoid crossing one leg over the other leg.
4. Maintain a small distance between the knees and the back of the chair.
5. Ensure that the height of the knees is equal to or slightly less than the height of the thighs.
6. Keep the forearms and knees as parallel to the ground as possible.
7. Hold the elbows close to the body and extend the arms in a way that resembles the letter L, as extending the arms away from the body increases the pressure on the muscles of the arms and shoulders.
8. Sit upright with your gaze directed forward without straining your neck.
9. Support your back on a chair or use a backrest or pillow for the lumbar area.
10. Place things you use frequently, such as a stapler, phone, and notepad, close to you to avoid muscle strain due to frequent stretching.
11. Avoid sitting for long periods, and take a 10-minute break every hour of sitting.

**Correct instructions for using a computer**

 

When sitting in front of the computer for long periods, it is important to follow the following guidelines to ensure a comfortable sitting position:

1. The screen should be no more than 2 inches above the natural line of sight, with the top of the screen not exceeding this distance, as excessive height may cause neck and eye strain.

2. The keyboard should be placed directly in front of the computer, leaving a distance of 4 to 6 inches between the edge of the keyboard and the edge of the desk, which provides enough space for the wrists to rest while typing.

3. It is preferable to customize work spaces, such as adding footrests, wrist pads, or backrests.

4. An adjustable desk can be used that allows switching between sitting and standing positions.

5. It is recommended to try different types of keyboards and mice to find the most suitable one.

6. It is preferable to use headphones during long calls to reduce neck strain.

7. The keyboard and mouse must be placed close to each other and at the same level to avoid fatigue of the wrist muscles.

8. It is important to move from time to time, especially when feeling pain in the muscles or joints.

**What is the correct body position?**

 

Correct posture does not mean that your back is pulled perfectly straight like a board, as the spine has natural curves. Instead, imagine your body in its natural balanced position:

- **Head raised forward**: Raise your head slightly and keep your gaze directed forward.
- **Shoulders back and relaxed**: Avoid arching your shoulders down or forward.
- **Spine in proper alignment**: Maintain the natural curves of the spine in the neck, mid and lower back area.
- **The pelvic area is high or slightly above the knees**.
- **Feet flat on the floor**: Distribute your weight evenly across the entire soles of your feet.

**Ideal sitting position**

 

**Chair position**:
Choose a firm, adjustable chair with good lumbar support. Make sure your feet can rest flat on the floor or on a footrest.
- Sit so that your body extends to the back of the chair, with your lower back supported by the lumbar curve of the chair.
- Keep a small gap between the edge of the chair and the back of your knees.

**Body Alignment**:
- Keep your feet flat on the floor or on a footstool, with your knees at a 90-degree angle.
- The hips should be slightly higher than the knees, which promotes proper lumbar curvature.
-Maintain a neutral spine position, and avoid arching or over-extending the body.

**Armrests and desk**:
- Adjust the armrests so that your forearms are parallel to the floor when typing or using the mouse.
- Make sure your desk is at the right height to prevent bending or over-extending your body.

**Screen Mode**:
Place the computer screen at eye level to reduce neck strain. Use a monitor stand if necessary.
- Maintain a distance of about 20-24 inches (50-60 cm) between your eyes and the screen.

**Periods of rest and movement**:
- Take regular breaks to stand, stretch, and walk around, which promotes blood circulation and reduces muscle fatigue.
- Consider using an upright desk for some time during your workday to change your posture.

**The harmful effects of bad posture on your health**

 

Sitting or standing in a hunched position not only affects your external appearance, but also has unexpected long-term health effects, the most prominent of which are:

1. **Digestive problems**: A hunched position slows down the digestion process, making food move slowly and digest less effectively. It also puts pressure on the abdominal area, which may cause heartburn and esophageal reflux.

2. **Urinary incontinence**: Bending increases pressure on the bladder, which may exacerbate urinary incontinence problems, especially in people who suffer from weak pelvic floor muscles.

3. **Joint and muscle pain**: Poor posture affects the distribution of stress on the joints and muscles, making you more susceptible to pain in the lower back, hips, knees, and neck.

4. **Erosion of the spine**: Over time, the curvature leads to increased pressure on the vertebrae, weakening them and making them more susceptible to injury.

5. **Difficulty breathing**: Curvature limits the lungs’ ability to fully expand, which reduces the amount of oxygen reaching the body and causes difficulty breathing.

**Choosing the ideal chair:**

 

1. **Lumbar Support**: Choose a chair with an adjustable lumbar support that fits the natural curve of your lower back, which helps maintain correct posture.

2. **Seat depth and cushioning**: Choose a chair with a seat that has an appropriate depth that allows you to sit with your feet on the floor and a small gap behind your knees. Make sure the padding is comfortable and supportive.

3. **Adjustability**: Look for a chair that has multiple adjustment options, such as seat height, armrest height, and backrest tilt, allowing seating to be adjusted according to your body's needs.

4. **Materials and Breathability**: Choose the chair upholstery material so that it is breathable, which helps prevent excessive sweating and discomfort.

5. **TEST BEFORE PURCHASING**: Try different chairs before purchasing if possible, to ensure comfort and fit.
**Harmful effects of sitting for long periods**

Sitting for long periods of time has become commonplace today, with many employees spending up to 15 hours a day in a sitting position. Sitting for long periods has many negative effects on public health, the most prominent of which are:

Sitting burns fewer calories than moving or standing, which means office workers burn about 1,000 fewer calories per day than other jobs.
Sitting for long periods increases the risk of obesity and weight gain.
- There is an increase in the risk of premature death by between 22% and 49% as a result of sitting for long periods.
Lack of movement and sitting for long periods increase the risk of developing more than 30 chronic diseases, as the risk of diabetes increases by 112% and heart disease by 147%. Studies have shown that walking less than 1,500 steps per day increases insulin resistance, which increases the risk of diabetes.
Despite the benefits of exercise, exercise alone does not completely compensate for the negative effects of sitting for long periods.

**1. Depression**
Dropped shoulders are often associated with a bad mood, while evidence suggests that good posture reduces feelings of fear, enhances enthusiasm, and increases self-esteem.

**2. Work problems**
A slouched posture conveys a negative message, especially if your boss is the one visiting your office.

**3. Constipation**
When we lean our bodies forward, it affects our intestines, leading to digestive problems.

**4. Poor circulation**
Flabby muscles and prolonged sitting disrupt blood flow to the lower extremities, causing unhealthy fluctuations in blood pressure, and may lead to the appearance of spider veins (dilatation of capillaries under the skin).

**5. Chemical changes**
A recent study suggests that good posture increases testosterone levels by 20% and reduces cortisol levels by 25%. In contrast, poor posture leads to a 10% drop in testosterone and a 15% increase in cortisol levels.

**Benefits of correct body posture**

 

The benefits associated with good posture go beyond just standing or sitting upright, but also include how you move your body during activity. This is divided into two types:

1. **Fixed posture**: This is the way the spine is aligned straight while standing or sitting.
2. **Dynamic posture**: This is how you hold your body while moving.

Maintaining correct spinal alignment, both at rest and in motion, can bring many benefits, such as:

- Improving athletic performance.
- Reducing injuries.
- Promoting the health and strength of the spine.
- Reducing muscle fatigue.
- Strengthening the muscles of the middle area.

**How ​​to maintain the correct body position**

 

It is common that many people, regardless of their age, tend to have incorrect postures due to the modern lifestyle that requires sitting for long periods at desks, spending hours playing games, watching TV, or even excessive use of smartphones.

The secret to keeping your body straight throughout the day is to turn good posture into an automatic habit. But access to these relaysIt may require some training. The best start is to be aware of your posture and notice yourself when you lean.

Here are some tips to improve your posture:

 

- Pay attention to the way you stand throughout the day: Try to gently straighten your back whenever you feel that you are bent, and make sure that your shoulders are straight back and your head is at the level of looking forward.
Sit correctly: Make sure your shoulders are relaxed, your feet are flat on the floor, and your lower back is supported.
- Work on strengthening the muscles of the middle area: they help support and protect the spine.
- Move your body regularly: Focus on your dynamic posture while moving, as sitting or standing for long periods may lead to bending. Types of exercise such as yoga and tai chi, which focus on improving posture and increasing body awareness, can also help.

You can use temporary posture improvement devices, such as supports and clothing designed for this purpose, which can help train your muscles to improve your posture. However, one should be careful not to use it for long periods, as it may lead to muscle weakness and cause back or neck pain.

**Incorrect sitting positions**

 

It is important to acquire the habit of sitting correctly. You may feel discomfort at first, because your muscles are not used to supporting the body in the correct position. Doing exercises that mainly strengthen the back and buttocks muscles can help correct poor sitting postures.

**Sitting in a slouched position**

You may not feel uncomfortable sitting in this position, but over time, it will increase tension in the muscles, which can cause pain.

**Sitting in an arched back position**

Bending forward while sitting to type on the keyboard or use the phone indicates weakness in the upper back and neck muscles. Continuing in this position for days can lead to a curvature of the spine in the back area and the appearance of symptoms of spasm and stiffness in the upper back muscles. This position also negatively affects the cervical spine, as it requires it to bend forward. The symptoms of this posture can be corrected and treated by practicing exercises that strengthen the muscles of the upper back, shoulders, and neck, in addition to adhering to a correct sitting posture.

**Sitting with head tilted back (protruding chin)**

The reasons that lead to this situation include the following, either individually or in combination:
- Sit on a chair that is low relative to the desktop.
- The computer screen is higher than the recommended level.
- Sitting with an arched back.

To correct this position, you must adhere to sitting correctly and perform the necessary exercises to strengthen the back and neck muscles.

**The correct way to sit on the floor**

 

1. **Kneeling**:
 This is a popular position for sitting on the floor, and is known in Japanese culture as “Seiza,” which means “right sitting.” To sit correctly in this position, follow these steps:
 - Start standing, then place one leg behind you and shift your weight to the front leg.
 - Lower your lower knee toward the floor while keeping your toes and ankle on the floor.
 - Make sure your shoulders are aligned with your thighs, then lower the front knee to the ground.
 - Make the distance between your knees equal to the width of your shoulders, and raise your buttocks on your heels.
 -You can place the front of your ankles on the floor, allowing your buttocks to rest on the balls of your feet.
 To relieve pressure on your knees, you can bend one knee and place the other foot on the ground.

2. **Cross-legged position**:
 This position is considered one of the common ways to sit on the floor, and is done as follows:
 - Sit on the floor, then bend your knees and move them outward, and place one foot under the opposite knee.
 Distribute your weight on your thighs instead of your feet.
 To relieve pressure on your thighs, you can sit on the edge of a folded blanket or place pillows under your knees.

3. **Bent sit**:
 This position is considered beneficial for those who suffer from knee or ankle problems, and it is performed in the following way:
 - Sit on the floor, then bend both knees with your feet on the floor.
 - Space your feet outward so that they are wider than the width of your thighs, which helps avoid twisting your back.
 - Sit so that your stomach is in line with your thighs.

**Knees bent outward position**

 

**Side sit: This position is considered an extension of the position of bending the knees outwards, and helps tighten the muscles of the inner thighs. To do it, follow these steps:

1. Start with your knees bent outwards.
2. Lower your knees to the right and place them on the floor.
3. Place the sole of your right foot against the face of your left thigh.
4. Keep your thighs touching the floor, which helps straighten your spine.
5. You can repeat the pose in the opposite direction.

**Long sit position:** This position aims to stretch the quadriceps muscles (the large muscles in the front of the thighs). To do it, follow these steps:

1. Sit on the floor and extend your legs forward, with your toes bent so that they point up.
2. Keep your stomach in line with your thighs.
3. Sit on the edge of a folded blanket to avoid twisting your back.
4. You can also widen the distance between your legs to be greater than your shoulder width. This position is known as the “straddle sit.”

**Squatting position:** This position allows you to move freely between standing and sitting on the floor. To do it, follow these steps:

1. Stand with your feet hip-width apart, and place your feet on the floor.
2. Slowly lower your buttocks until they are close to the floor.
3. Keep your shoulders and chest straight.
4. Keep your shoulders and chest straight.

**Types of sleeping positions**

 

**Sleeping on the back with support for the knees**
Sleeping on your back is considered one of the best positions for a healthy back, as it helps distribute weight evenly across the surface of the body. It also reduces pressure points and ensures correct alignment of the head and headNeck and spine. Placing a small pillow under the knees provides additional support and helps maintain the natural curve of the spine.

**Sleeping on the side with a pillow between the knees**

Although side sleeping is a common and comfortable position, it can pull the spine out of position, causing strain in the lower back. This problem can be easily solved by placing a pillow between the knees, which helps lift the upper leg and restore the natural alignment of the hips, pelvis and spine.

**Sleeping in the fetal position**

For people with a herniated disc, a curled fetal position may be comfortable while sleeping. Lying on your side with your knees bent toward your chest reduces spinal curvature and helps open your joints.

**Sleeping on the stomach with a pillow under the stomach**

Stomach sleeping is considered the worst sleeping position, but for those who have difficulty sleeping in other positions, a thin pillow can be used under the stomach and hips to improve spinal alignment. This pose may also be beneficial for people with intervertebral disc problems.

**Sleeping on the stomach with the face down**

Another reason why sleeping on the stomach is not preferable is that the head is tilted to one side, which leads to a curvature of the spine and increased pressure on the neck, shoulders and back. To avoid this, a small pillow or rolled towel can be used to support the forehead while providing breathing room, in addition to using a pillow under the stomach.

**Sleeping on the back in an inclined position**

Sleeping in an inclined position can help relieve lower back pain, especially in people with spondylolisthesis. If you find comfort in reclining in a reclining chair, it may be worth investing in an adjustable bed.

**Tips to change bad habits**

There are a range of exercises and behaviors that help promote upright posture.

1. **Practice yoga and stretching exercises**
Yoga and stretching exercises help improve spinal alignment and reduce stress on the lower back. Many yoga exercises also strengthen the back muscles, just as traditional abdominal exercises do when performed correctly. When stretching exercises are not enough, you should also focus on strengthening the core muscles, as the muscles surrounding the spine act as support for the back.

2. **Watch your diet**
There is a connection between diet and body posture, and a deficiency of calcium and vitamin D can lead to many problems. Calcium deficiency weakens bones, while vitamin D helps absorb calcium. Therefore, it is important to eat more foods rich in these elements, and may require the use of nutritional supplements.

3- Avoid bending your back
Exertion puts pressure on the bones, muscles and joints that support the spine, so maintaining an upright sitting or standing posture helps you avoid many health problems.

4- Stand straight
An effective way to avoid bad posture problems is to stand up straight. You will feel better and look better. Try standing next to a wall to measure your height. Keep your head straight and your chin bent. Your ears should be above the middle of your shoulders, giving you the feeling that your head is extending toward the sky.

5- Do not relax in your office
It's easy for your body to slouch while sitting in an office chair, but you can try this: Sit with your back straight, and place a lumbar pillow in the middle to support the natural curvature of your spine. Bend your knees to the right, keeping them at the same height or slightly higher than your hips, and place your feet flat on the floor.

6- Pay attention to the position of your neck
Do you spend a lot of time on your smartphone? Take a minute to stretch your neck. To improve your view of the screen, lift the phone up and move your eyes along with it.

7- Do not lean on the steering wheel of the car
It may be comfortable to lean on the steering wheel during long trips, but it is not good for your body posture. Instead, bring your seat closer to the steering wheel, and try to keep your legs open with your knees slightly bent, so they are at hip level or slightly lower. Don't forget to place a pillow or rolled towel behind you to support your spine throughout the trip.

8- Use high heels for special occasions only
High heels are not good for posture; It can press the base of the spine forward, affecting the alignment of the spine and putting pressure on the nerves, causing back pain. High-heeled shoes also put more pressure on the knee. Therefore, it is preferable to choose a low and elegant heel that is suitable for daily use.