Are your home, work and exercise environments optimized for your body? When you must sit, choose a chair that encourages upright posture. A good chair can make all the difference in your mood and your back. A well-designed chair you can adjust to your body and work habits is a must.
Most chairs have two to three settings, some have up to a dozen adjustments! Take time to understand all those levers and knobs.
Height, rake, incline are the 3 essentials
It’s not about finding the one perfect position and locking yourself in. Remember your body is made to move, so it’s far better to change your chair settings from one good supported seated position to another during the day. Wherever you sit, check in to be aware of your PostureZone alignment (head centered over your upper body, and upper body aligned over your hips).
Set a reminder
Change it up during the day to strengthen the muscles you need to sit strong. Set an alarm on your phone or computer to take frequent movement breaks.
Changing one setting changes others, so initially adjust from the bottom to the top. Then change a single adjustment throughout your day, switching up as you learn what feels good. Notice which settings encourage you to sit taller and which give relief from back pain.
Height: When adjusting height it’s good to keep hips at or above knees.
Rake: Aim to keep the seat pan level, but if you’re on a computer encourage a slight lean forward by tilting the pan forward. This helps engage the inner core muscles to reflexively square torso over pelvis. Try a seat support or wedge that adds support from below as you tilt forward.