I have had low back pain for a few months now. I when to my Chiropractor he said I was out of alignment. Lately I have been sitting at my desk in front of my computer much more and doing less exercise. Is there an easy way to correct posture? Is there a good alternative to the standard office desk chair?
It has become more difficult to maintain optimal structural alignment in our modern society. While nothing can replace physical activity, there are simple ways to maintain good posture, even at your desk. First of all, most office chairs are not made ergonomically to promote structural alignment that is essential for proper breathing. In fact sitting with your knees at 90° angles, slouched, without back/lumbar support puts a great deal of stress on your body and can lead to chronic postures that do not promote diaphragmatic breathing. Add an unnatural position of a keyboard in front of you and an abducted shoulder attached to a mouse and you are on your way to having more pain and discomfort and less energy.
There is a solution. Sit on a cushion that gentle cants or tips the hips slightly forward. The majority of the weight should be evenly balanced on the ischial tuberocities (sits-bones). To take it up to the next level of stability, you may consider trying an inflatable rubber ball that is size appropriate for your height. Proper positioning of the legs should be at an angle of less than 90° when seated on your sits-bones with the spine straight. From here, orient your desk/keyboard/mouse ergonomically to suit your posture. In most cases, an under desk pull-out drawer for the keyboard and mouse is preferred as it positions the elbows at angles of less than 90° and allows the muscles of the cervical spine to relax. 
Finally, position your screen/monitor so that you are looking straight ahead of you. If this is not possible, be sure that your head/neck is orientated vertically (chin not tipped forward) and use your eyes to gaze downward toward the screen.
When you are on the ball, the brain must regulate body position and breath to maintain balance. This requires and builds core strength that is useful even when you are not at your desk. So whether you choose a traditional chair or a ball, the most important questions that you should ask yourself, “Is my body in the proper position for me to maintain good core stabilization when I am at my desk?” If not, make the needed changes. Your body will thank you for it and you will be less apt to back, shoulder, and/or neck pain, headaches, nerve entrapment syndromes, carpal tunnel, and symptoms of poor circulation such as cold hands/feet.
Finally, I always recommend standing up and stretching for a few minutes every hour. It breaks up the monotony, enhances blood flow to the brain, this provides more oxygen, enhances mental acuity, and gives you a chance to sit back down and find “the sweet spot” of sitting that feels the most supportive for your body/mind. This will facilitate better performance at your desk and more importantly, support your health.
August 17, 2011 at 1:34 pm
Great tips! I wanted to add that one of the best methods I have found to correct my posture has been Pilates. It is all about core stabilization! I do many things in my practice, including a lot of electrolysis. When doing so, the body is forced into an unnatural position and movement pattern for extended periods of time. (like dentists and hygienists sit) Even with the best magnification and lighting my back came to suffer tremendously. I met a Pilates instructor who coaxed me into trying it and I am cannot overstate what it has done for me. Pain gone, better posture….AND I dropped a jean size without doing any cardio. In only three sessions I went from eating Motrin all day and having to roll out of bed in the morning to feeling incredibly normal! The drop in jean size took some more sessions
Anyways, hope this info helps
August 18, 2011 at 5:08 am
The photo doesn’t reflect the angle of less than 90 deg. as the article states…
Another alternative is to sit in an open hip position such as lotus..lots of back problems are from tight hip joints. Many people can benefit from this adjustment.
August 22, 2011 at 6:22 pm
Thank you for your observation Marcia. We have changed the picture to reflect the appropriate angle and body posture.
October 11, 2011 at 1:47 pm
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November 17, 2011 at 2:56 pm
Many golfers, both professionals and amateurs are always trying to figure out how to achieve a better swing. The swing is the ultimate factor that will contribute to a good game of low scoring golf.
Being amateurs in golfing, it is well known that the first thing they should learn is to have a better golf swing that will lead them to be better golfers.
What is the mindset of an amateur golfer?
As a beginner, the mechanics of the swing should be the first thing you should learn but it should be the last thing you’re thinking about while on the golf course.
What is meant by that is that a golfer needs to know that the swing thoughts should be used primarily for the purpose of learning a new motion until it is developed into unconscious thought (you swing from memory not thought).
This conscious thought of a better golf swing should only take place while on the range or when swinging around the house for practice, not while playing a game. When you’re on the range to play a game, the only thing you should be thinking about is where you want the ball to land.
What techniques are available for the amateur?
Pick a spot out on the course preferably the green of the fairway where you want to try and get the ball to land and concentrate on hitting the ball to that spot; don’t concentrate on how you’re going to swing the club. Using this thought on the ball also forces you to think ahead or think of something else other than your swing.
This sounds a lot easier than what it actually is and anyone who has tried not to think about their swing while swinging will testify to the difficulties your going to have while trying to train your mind as well as your swing.
In actual scenario, very few golfers are able to keep their focus off their swing, they are continually thinking how to have a better swing than letting their swing be as natural as possible. In other words they are trying to hard, relax and concentrate on the ball and where your target is for the ball.
What is target golfing?
This new way of target golfing may take some time to get used to, so go out and practice this new way of golfing for a month or so preferably on the practice tee before you pass judgment on this technique give it some time and you will see that you will soon have a better golf swing where it counts, on the course.
The reason is your “physical and mind” issue, and until you work on it, it will never get better. I’ve seen it time and time again. Golfers walking off the course in pure disgust.
They’ve taken many golf training systems or even paying tons of money for lessons that they already knew, hit balls at the range, and even bought the latest, greatest titanium drive; and yet still can’t play like they think they are capable of.
November 25, 2011 at 11:37 pm
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February 12, 2012 at 2:32 pm
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May 1, 2013 at 11:37 pm
Anyone who spends quite a few hours glued to chair would know how restless one gets due to backaches and fatigue. If you are some who spends most of waking hours at the desk you must agree to buy a desk chair that cares for your physical health so that you work in peace. It is actually very detrimental for work productivity if one is constantly haunted by pains in various regions of body. Since, a chair is a serves as home for all the people at work, one must try quite a few chairs before making a purchase. A chair does much more than providing a place to sit. Ideally, a chair must take care of the health of the person who sits over it for more than usual hours. Human body is curvilinear so how can a stiff straight chair adjust to its demands at first place? A chair that does not care for the contours of human body is definitely not an appropriate one..,
Have a good weekend
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