How to Do Proper Body Mechanics for Sitting

Sitting is one of the main positions for relaxation. But this does not mean that you don't have to execute it right. Improper way of sitting will not only cause discomfort but will also result to pain in the back, hips, and legs. Factors such as proper positioning of your body structures, the height of the area you’re sitting on, and the firmness of the back support should also be considered to avoid problems.

Difficulty: Moderate

Instructions

Proper Body Mechanics for Sitting

1. Position your buttocks at the back of the chair with your hips and knees flexed at right angles with your trunk. Be sure to place a small space between the back of your knees and the seat of your chair.

2. Rest your back against the back of the chair, with head upright, stomach in, and shoulders “squared” or pulled back to lift your chest.

3. Place both your feet flat on the floor and bend your knees at a 90 degree angle.

4. If the chair is equipped with an armrest, Flex your arms and place it there, to enhance comfort and prevent shoulder strain.

Tips & Warnings

• When sitting in a long period of time, do not forget to stand up and move around for a little bit. Stretch your back, legs and pump your ankles. This will help in reducing spinal stress and muscle stiffness.
• Keep in mind to always sit with your shoulders and hips facing on the same direction.
• You may place some pillows on the seating area of your chair to add more comfort and provide more stability.
• Avoid slouching when you sit. This will only cause unnecessary stress on your spine and lower back muscles.

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