Sitting Posture Tips to Reduce Back Pain & Neck Pain
Sponsored Content: This video contains paid product placement. Thank you to Anthros for sponsoring this video and providing Doctor Jo with a free Anthros Chair to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.
People often have bad posture when they are working at a desk or gaming all day. This video will show you some great tips on what to look for in a chair to give you the best sitting posture to help reduce neck and back pain.
For this demo, I’m using the Anthros Chair. It has a lot of the features I’ll be talking about that allow you to easily adjust it to your particular needs.
The first one is to have a good neutral position in your low back area. When you adjust the pelvis, it will help put the whole spine in a neutral position. Having a chair that can adjust your pelvis into a neutral position is important.
Second is having a good neck position to reduce forward neck posture. Having a chair with a back system you can adjust in more than one spot will also help to reduce the want or need to lean forward which can cause neck pain and tight shoulders.
The third tip is to have good cushion support to help reduce pressure points, like at your IT bones. This can help prevent leg pain and nerve pain that might radiate down the leg.
The next tip is to have your hands, wrists, and elbows in a comfortable position. Having them too low or too high can cause pain in all those areas including your shoulders. Finding a chair that has adjustable arms in all directions will help take stress off those areas.
Finally, try to keep your feet flat. Make sure your hips and knees are at about a 90 degree angle. This allows you to have good posture and distribute the weight evenly through out your body. If you are shorter or if you need to raise your chair to fit the height of your desk, you can use a stool or box to make sure your feet aren’t dangling down.
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Tension headaches are very common, and they can really shut you down. Stress is the number one cause of tension headaches. These simple stretches and exercises can help relax the muscles that are causing the pain.
When the pectoralis (pec) muscles are strained, overused, or even tightened due to bad posture, it can cause chest pain and tightness. These easy chest pain relief techniques should help, but it’s always important to check in with your doctor if you are having chest pain to rule out any serious conditions.
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Active sitting is sitting on an unstable surface to help improve posture and strengthen core muscles. This can help relieve back pain and other issues from prolonged sitting. Active sitting became popular when people started using a Swiss ball or stability ball to sit on, but now there are a variety of chairs that do the same thing in a safer way.
Writers and Office Workers often get really focused on their work and tend to have a lot of neck and back pain from bad posture at a computer. Their wrists and hands can get tight and over worked as well. These stretches and exercises are not only great for writers, but they are also great for anyone who works at a desk all day.
These simple breathing exercises are great for people with COPD or for people who want to be able to hold their breath longer like swimmers or surfers. These are also great for relaxation.
If you're a truck driver or a delivery driver, sitting all day can put a lot of stress on your body, especially your back, bottom, legs, and hips. These stretches and exercises are a great way to help keep your body moving for all kinds of drivers and anyone who sits a lot throughout the day.
Fibromyalgia and other chronic pain conditions can cause pain all over the body. This is often called widespread pain. The key to finding relief with stretches and exercises with these types of conditions is to find the right amount of intensity for you. Lying down while performing simple stretches and exercises often helps.
