Sitting on the sofa for most of us is synonymous with relaxation and rest, enjoying free time or watching our favorite series. That is to say, sofa is related to good moments of our day. But, it is also true that having bad postural habits when sitting on the sofa can cause muscle and back problems such as chronic low back pain called by experts the new disease of the 21st century, since it affects almost 80% of the population.
So, since the perfect sofa does not yet exist in ergonomic terms, becoming aware of the position we adopt when sitting or lying on the sofa and the mistakes we make will prevent us from suffering a significant number of ailments. It will only be necessary to do our part and adopt a good posture when sitting down.
In general, many of us simply flop onto the couch and do not exert any force or tension on our back muscles. This causes the lower part to be carried forward and we support the spine only in its dorsal area, which generates an excessive curvature in this area. At the same time, the lower back is forced into an unnatural position.
How should we sit on the sofa?
- Always keep your back straight so that the spine is as aligned as possible. It is about respecting the natural curvature of the back, the cervical and lumbar area slightly inwards and the dorsal outwards. For this reason, excessively soft sofas with sloping backs, which do not allow a right angle to be maintained, are not recommended.
- Spread the weight between the two legs equally. The heels and tips of the feet, except in the case of children, must reach the ground and be supported correctly and in a straight line and the knees at right angles to the hips.
- Avoid being leaning back since pressure is caused on the coccyx and lower back by supporting only the upper part of the back.
- A correct posture would be sit on the pelviss so that the lower back touches the backrest. Better to put a cushion if there is space between the sofa and the lumbar area.
- If the sofa has a low backrest,lean head on a cushion to avoid cervical tension by not having the back of the neck supported.
- Go changing position so as not to remain seated in the same way for a long time.
- Don’t sit on one leg or keep the body supported by one arm.
- The television must face the front so as not to turn neither the body nor the neck and thus avoid damaging the cervicals or adopting an unnatural curvature.
- To stretch your legs, use a footrest make it the same height as the sofa seat.
Following these recommendations, we will be able to enjoy our well-deserved rest on the sofa without our back or neck taking their toll on us.