Do you sit at desk all day?: Tips on posture

Your body is designed to move and support you in a variety of postures so staying in any one position for an extended amount of time can cause pain. This means there is no such thing as “good” posture or “bad” posture. However, there is a neutral resting posture. Neutral is middle place between the ends of your full range of motion

To maintain any position your muscles have to contract in order to support you. If you stay in one position over time your muscles can fatigue causing pain. While working at a desk if you are in the habit of crossing your knees, hunching over your keyboard, or melting into your chair that’s ok. Simply return to neutral once an hour, your body especially your pelvic floor and low back will thank you.

If you find yourself sitting at a desk all day here are some tips to help you find your neutral resting seated posture:

1. Your feet should be flat on the floor, so make sure your work set up is at an appropriate height for you.

2.   Your sit bones (these are a pair of rounded bones that extend from the bottom of your pelvis) should be at the edge of your chair

3.   Your knees should be hip width apart. Sitting with your knees crossed one knee over the other or holding your knees close together, can cause the hip adductors (inner thigh muscles) to fatigue over time this can also worsen pelvic floor symptoms

4. Find neutral for your pelvis, move through flexion (rounding forward) and extension (arching back) until you find the middle between the two. You may find a small pillow to support your lumbar spine more comfortable in this position as well.

5. Your ribs should be stacked over your pelvis. This gives space for your belly to expand while breathing and reduces pressure on the pelvic floor.

Prioritizing your body’s need for movement is essential for maintaining comfort and overall well-being, especially when sitting for long periods. Remember, it’s not about achieving perfect posture; it’s about finding balance. So, take a moment to check in with yourself, adjust, and keep moving—your body will appreciate it!