How To Sit Better To Avoid Pain When Sitting For Long Periods

Do you have lower back pain or hip pain with sitting all day at work? driving? Listen in for some tips on how to correct sitting posture and maintain it to help alleviate pain or tightness from occurring.

Hi this is Dana Ranahan from Body Works Sports Physiotherapy and today I want to talk to you about sitting technique. So I don’t know if you sit at a computer a lot of the day or if you spend a lot of time driving in your car but what we see in the clinic are people who have a lot of back pain. So if you have back pain or hip pain or tightness after the end of the day or during the day, one of the things you can do to really make a huge difference for you is changing how you sit.

So a lot of times as we’re working on computer we end up sort of sloughing, bringing our knees open or crossing our legs which are all kind of not great things for maintaining a good pelvic position. So in a previous video we’ve talked about how to get into sitting, now I want to talk about how to correct your sitting where you’re going to bring your hips back into the chair, keep your sit bones wide and keep your knees lined up and feet in front.

Now this is a tricky position sometimes to hold as you get working away on your computer you’ll slowly start to creep. So one of the techniques you can try is grab a little soft ball or you can use something like a wedge for yoga or you can use a little water bottle or something, put it in between the knees and not to have to squeeze it heavily, but just to hold it there. It gives you the sense of activating your inner thigh muscles which works with your core to help you stay neutral so then you can work away at your desk, typing and maintaining it there with your feet on the ground as you’re working away. This helps you to maintain your spinal alignment and help to take away some of the tightness in your hips.

So give this a try if you have any questions, check out our website at