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You’re sitting wrong — and your back knows it. Here’s how to sit instead

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https://ideas.ted.com/youre-sitting-wrong-and-your-back-knows-it-heres-how-to-sit-instead/

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You’re sitting wrong — and your back knows it. Here’s how to sit instead
By making just a few basic corrections, you can ease your back strain and discomfort, says posture expert Esther Gokhale.

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How we're sitting

How we're sitting

The childhood advice of sitting up straight, shoulders back, is incorrect.

Sitting this way takes effort. We end up arching our backs by tensing up our muscles. When we tighten them, we...

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The tendency to slump

If you tend to slump, you need to learn to lengthen your back. Use the time that you're sitting to stretch yourself against the backrest.

  • Sit with your bottom w...

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A healthier back

For a healthier back, develop the "inner corset" core strength: the group of core muscles that support your spine. Crunches are not the best exercises for this purpose as they also cr...

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Standing desks

Standing desks can be good, but it depends on how you hold your body. When the average person stands, they lock their knees back, the hips forward and arch their back.

When you stand, adop...

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Sleep affects your back

It is important not to lie down on your front when you sleep as this position tends to arch your back, and your neck turns 90 degrees.

Instead, try sleeping on your back or side. If yo...

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SIMILAR ARTICLES & IDEAS:

Aches and pains

Aches and pains

With the 2020 pandemic, many people are required to stay home.

If you're one of these people, you may be noticing new aches and pains you did not experience at the office.

Ergonomic furniture

Many companies follow an ANSI-HFS standard in the design of their computer workstations, which incorporates ergonomic furniture and accessories.

Most homes don't have the space to accommodate ergonomic office furniture, nor do most people invest in it. If you're working from home using your computer on a regular table or you sit in a lounge chair or on your bed, chances are you aren't in a healthy posture. It could potentially lead to musculoskeletal injury, carpal tunnel syndrome, or even deep vein thrombosis.

Your computer screen

View your computer screen with a straight neck. Put your screen in front of you at a comfortable viewing height. Don't look down at your screen or angle your screen, so you must twist your neck.

You may have to put the screen on a pile of books or on a cardboard box to raise it to a comfortable viewing position.

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Mood And Posture

The more time a person spends in a bad posture, the more the body’s muscles and ligaments embrace it as normal. 

Human emotion and cognition are closely linked to body posture. And th...

Consequences Of Bad Posture

  • Slouching promotes low mood, decreased energy levels and can even impair student performance on a math test.
  • Upright posture is linked with improved mood and energy levels among people with symptoms of depression.
  • The bent-over posture associated with smartphone use could hamper breathing and impair respiratory function.

Combating Bad Posture

  • Switch up your desk setup in ways that promote proper posture.
  • Pulling exercises will strengthen them your back muscles, but upright or bent-over rows are ideal.
  • Planks, push-ups, dead lifts and other exercises that make you hold your body in a rigid position help develop posture as they activate your core and stabilizer muscles.
  • Glute bridges help to increase strength and flexibility of hips and that promotes stable movement and posture.
  • Limit “flexion” exercises that involve curling your spine into a C-shape. 
  • If you spend the bulk of your week sitting with poor posture a few hours of exercise won’t fix it. 

The pleasure of walking

The pleasure of walking

It was easy to dismiss walking as a form of physical activity until recently. But lockdown has reminded us of the pleasures of walking. Both its physical and mental benefits are being appreciated o...

Aspects we get wrong about walking

  1. Instead of propelling ourselves forward by pushing off with the back foot, we attempt to use our stepping foot to get us going. Sitting down too much shortens and tightens the hip flexor muscles, causing us to take the wrong step.
  2. The passive foot strike. The movement provided by the joints in our feet offers suspension and balance. Plodding along flatly causes knee discomfort. It can create a slight misalignment of the back, and stiffness of the shoulders.
  3. Letting your head hang forwards. Screens, reading, and desk work have made this the default position. With the head slightly forward, the muscles in the upper back and shoulders have to contract to hold it there. Back mobility becomes restricted, and you will be unable to rotate your spine from the hips.
  4. Arms hanging awkwardly or forced into a tense power-walk movement. If you get steps one to three right, the arms will naturally dangle freely.

Walking benefits

  • When people walk together, they unconsciously fall into step. Their neural activity synchronizes too. The more in sync we are, the deeper our social connection.
  • Walking aids creativity. A study revealed that when participants who brainstormed while walking, thought of more valid ideas than those who tried the same while sitting.
  • Half an hour of walking per day helps treat depression.
  • To reinforce the positive effects, notice how you're feeling. Notice what you are seeing, smelling, and tasting.
  • Be aware of rumination if you're struggling with something such as grief, a job loss, or uncertainty. Avoid unhelpful responses such as "why me?" or "why this?" Instead, ask, "what now?" to help you find a way forward.