What angle should I sit in posture?

Achieving Optimal Seated Posture for Back Health

Proper posture is essential for maintaining a healthy back and preventing pain. When sitting, it is crucial to adopt a posture that supports the natural curvature of the spine and minimizes strain on muscles and ligaments.

Optimal Seated Posture

The optimal seated posture involves a slight forward and downward tilt of the pelvis, creating a pelvic angle of 20-30 degrees. This angle supports the lumbar curve of the spine, preventing excessive stress on the lower back.

Additionally, the thighs should be angled at approximately 120-135 degrees to the torso. This angle promotes proper alignment of the knees and hips, reducing pressure on the joints.

Benefits of Optimal Posture

Maintaining proper seated posture provides numerous benefits, including:

• Reduced back pain and discomfort
• Improved circulation
• Enhanced breathing and digestion
• Increased concentration and productivity
• Prevention of muscle imbalances and deformities

How to Achieve Optimal Seated Posture

To achieve optimal seated posture, follow these steps:

1. Choose a chair with good lumbar support. The backrest should conform to the curvature of your lower back, providing support for the lumbar spine.
2. Adjust the seat height so that your feet rest flat on the floor or on a footrest. Your thighs should be parallel to the floor.
3. Tilt your pelvis slightly forward and downward. This will create a slight bend in your lower back.
4. Ensure your thighs are angled at 120-135 degrees to your torso. This can be achieved by adjusting the seat depth or using a footrest.
5. Keep your shoulders relaxed and your spine straight. Avoid hunching or leaning forward.

By adopting proper seated posture, you can significantly reduce your risk of back pain and maintain a healthy and comfortable posture. Remember to adjust your posture regularly, especially if you spend extended periods sitting.