Poor ergonomics leading to bad sitting posture
- Height of the desk and screen (too high or low)
- Distance of screen from the eyes
- Keyboard and mouse not close to the body
- Height of the mouse
- Poor lighting
- Height of the chair
- Seat length from back rest to front
- Absence of a document holder
Tips and sequencing of correcting the posture
- Start from down to up
- Correct the feet position, which will correct the knee angle and reduce pull on the hamstrings and gluteal muscles. Increased pull on your hamstrings or gluteal muscle will force the pelvis to tilt backwards causing a hunched back. Keep the knees at 90° and feet can rest firmly on the ground.
- Correcting the pelvis is extremely important for the whole vertebral column and head. Getting a neutral pelvis and understanding it is a challenge. A simple cue is alignment of your belt. The belt line should be parallel to the ground. Another more accurate cue is feeling the two prominent bones popping forward on either side of your pelvis known as ASIS. For a correct posture these two points should be pointing straight. If they are pointing down, that means you are over correcting your posture. If they are pointing up, the spine will be forced in a hunch position.
- Once the pelvis is kept in neutral position your low back naturally goes in the correct position. The correct position of lower back is a slight curvature going forward. This also corrects most of the thoracic spine. However for thoracic spine, shoulders play a vital role as well.
- Moving up to the upper back, this is where we tend to hunch the most. This area of spine has a close relation with head and shoulders. Either of these 3 can alter the position of other joints. The normal tendency to correct the upper back is to hyperextend at the junction of lower and upper back. This is a wrong way to correct upper back and can cause even more discomfort. A simple cue to correct this area is to “grow tall”. Imagine a rope tied to your head and is pulling your whole spine. You will feel lighter with reduced pressure on the whole spine.