When sitting in a chair, try to keep your hips and knees at the same level. Place your feet flat on the floor. Keep a comfortable position. You should have a natural inward curve to your lower back and a tall, upright upper bck.
When sitting in bucket seats or soft couches or chairs, use a rolled up towel or pillow to support your lower back. (also helpful when sitting while working on the computer)
When standing up from a chair, move your hips forward to the front of the chair, and use your leg muscles to lift yourself up.
When driving, use the head rest.
When tying your shoes or drying your feet, sit in a chair. Place one foot on a footstool, box or on your other leg. Lean forward at the hips to tie or dry. Do not bend over or slouch through your upper back. Keep the natural curve of your lower back and a straight upper back.
When reading, do not lean or slump over. Set your reading material on a desk, table,or on pillows on your lap.
When sitting at a desk, prop up a clipboard so it slants towards toward you; like a drafting table.
Use a footstool or footrest when seated for long periods of time.
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Sitting
- By sdivas
- Posted September 19, 2009 at 2:23 pm · 10 replies
- In Guidelines to safe movement and fall prevention
- Shared with the public
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10 replies
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- By AussieLass
- Posted September 23, 2009 at 10:14 pm
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Thanks Sandi,
I was wondering about some of those things. Very helpful. Oh! that cushion against my lower back feels SO much better...
- By millie123
- Posted September 24, 2009 at 8:35 am
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Well, I'm sitting here trying, Sandi. My problem is that I tend to want to cross my legs, and I'm not even aware of it.
- By sdivas
- Posted September 24, 2009 at 10:47 am
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millie123, do you notice when you cross your legs, you may tend to slump; your shoulders tend to round and your body is more forward. Your chest is not open; the full amount of oxygen isn't getting into your body. When you are sitting in front of the computer, try a rolled pillow or rolling a towel and placing in the middle of your back. This should help to keep your legs uncrossed and your chest open, shoulders down.
If you pull your navel in while you are sitting at the computer, you will also be working your core. Some of the daily movement activities are an exercise by themselves.
- By raindancer
- Posted September 24, 2009 at 11:46 am
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Hi Sandi
Thanks for the wake-up!!!! These are all things I already knew and have done in the past but I have gotten lazy lately..my husband snapped a pic of me at the computer late one night and I was all slumped forward and my chin was nearly resting next to the keyboard. I have been doing a little better the past week and now here comes Sandi with a great remainder of the proper positions and a reminder about the rolled up towel...thank you so much!
- By millie123
- Posted September 24, 2009 at 5:14 pm
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You're totally right. And I do have a pillow for my back in the basement where the computer is. The problem is that I keep forgetting to put the pillow back into the closet to protect it from the puppies. They are really vicious with pillows, you know. At any rate, I'm behaving at the moment, feet flat on the floor, stomach tucked in, shoulders back.
- By sdivas
- Posted September 24, 2009 at 5:17 pm
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raindancer, you were not lazy. I find I often have to revisit my lifestyle and osteoporosis and make a simple adjustment here and there. Glad to be of help. Sandi
- By sdivas
- Posted September 24, 2009 at 5:21 pm
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millie123, I have a rolled pillow for my back, and a soft square pillow for my little guy that really believes he is human and must be eye level with the computer! But it may be a good time for a treat so the connection becomes computer time .... treat time. I have a good feeling that you will figure it out and work it to your best interest. (smile) Sandi
- By betterbones
- Posted September 24, 2009 at 8:46 pm
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So, we CAN bend over as long as we hinge from the spine and keep a straight back? This is such an issue for so many of us - I keep thinking I'm this reluctant expert here - but I have so much to grasp still... I pick up stuff with my feet a lot... so happy to have you all around. We should have a big holiday party.
I am so grateful to you all.
- By sdivas
- Posted September 25, 2009 at 12:20 pm
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betterbones, when we hip hinge, we bend or hinge our hips and knees instead of bending over using our waist or spine. If you can visualize squatting, but not using the back or rounding in any manner, but hinging from the hips. Hinging from the hips protects the spine. If we hinge from the waist, or squat from the waist, there is potential for harming the spine. We want to protect the spine.
- By betterbones
- Posted September 26, 2009 at 2:01 pm
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Thanks sdivas - my problem with squatting is that my knee (patella tendonitis) is still not strong enough to handle squatting... I did mean 'hinging from the hips' not from the spine. So, I will purchase the 'reaching grabbers' and try to limit the bad movements. tough, but I'll do it. I am already doing so much - even got Dr. Gerber's holistic remedy that some one on this site used and recieved 50% improvement on dexa scan... I figure that along with the kale/collards/prunes/d3-cal/mag etc/weight bearing/walking/juvent vibratingplatform regime should make a difference. :) I am determined.
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