Scoliosis, a condition characterized by an abnormal lateral curvature of the spine, can lead to discomfort or pain, particularly if proper sitting positions aren’t maintained. Below, we highlight the best sitting position for scoliosis to alleviate discomfort and promote spinal health for individuals with scoliosis.
Appropriate Chair Selection
The journey to better sitting starts with choosing the right chair. For people with scoliosis, an ergonomic chair is highly recommended. Ergonomic chairs are designed with adjustable features to conform to an individual’s body shape and size. The chair should allow you to adjust the seat height so that your feet can touch the floor flatly and your knees can bend at a 90-degree angle. This position reduces strain on the lower back and hips.
The backrest of an ergonomic chair should also be adjustable to provide the necessary back support. It should be able to support the natural curve of your spine and allow your shoulders to be relaxed. Ideally, it should be high enough to support your entire back. A chair with a swivel function can also prevent excessive twisting or reaching, which may put undue stress on the spine.
Maintain A Neutral Spine
A neutral spine position refers to a posture where the three natural curves of the spine – cervical (neck), thoracic (middle back), and lumbar (lower back) – are maintained. This position reduces stress on the spine and decreases the risk of exacerbating the curvature.
While sitting, it’s vital to keep your back straight, shoulders relaxed and pulled back slightly, and neck straight. Your hips should be as far back as they can go in the chair, and your lower back should be against the chair’s backrest or a lumbar support cushion if available.
Use Lumbar Support
The lumbar region of the spine, also known as the lower back, naturally curves inward towards the abdomen. Lumbar support helps to maintain this natural curve and reduces stress on the muscles and ligaments in this region, especially during prolonged periods of sitting. Here’s how to properly use lumbar support:
1. Choose The Right Lumbar Support
Lumbar supports come in different sizes and shapes. It’s essential to choose one that fits your body size and shape and feels comfortable when used. In general, the support should be thicker in the middle and taper at the ends to fit the natural curvature of your lower back.
2. Position It Correctly
Place the lumbar support in the small of your back. It should be centered along the waistline or slightly above, supporting the region that naturally curves inward. When you lean back against it, it should maintain the natural curve of your lower back and feel comfortable.
Place the lumbar support in the small of your back. It should be centered along the waistline or slightly above, supporting the region that naturally curves inward. When you lean back against it, it should maintain the natural curve of your lower back and feel comfortable.
3. Adjust Your Seating
When using lumbar support, ensure that your chair and workstation are adjusted to maintain good posture. Your feet should be flat on the floor, with your hips and knees at a 90-degree angle. Your upper back should be straight, and your shoulders relaxed.
4. Move Regularly
Even with good lumbar support, it’s crucial to move regularly. Prolonged sitting can strain your lower back, even with lumbar support. Stand up, stretch, and walk around every 30 minutes to reduce the strain on your lower back.
5. Seek Professional Advice
If you have a specific medical condition such as scoliosis, or if you experience continued discomfort despite using lumbar support, seek advice from a healthcare provider or physical therapist.
They can provide guidance on the correct use of lumbar support and suggest personalized solutions for your comfort and health.
Remember, lumbar support is not a one-size-fits-all solution. What works best for one person may not work for another, so it may take a bit of trial and error to find the lumbar support that’s best for you.
Regular Movement
Maintaining any single posture for a prolonged period can lead to muscle fatigue and discomfort. It’s recommended to get up, stretch, and move around every 30 minutes. This brief physical activity promotes circulation, reduces muscle stiffness, and gives your spine a much-needed break from the stress of sitting.
Balanced Distribution Of Weight
When sitting, ensure that your body weight is evenly distributed on both hips. Leaning to one side can increase stress on the spine and potentially worsen the curvature associated with scoliosis. The goal is to maintain symmetry as much as possible.
Supportive Footrest
If your feet can’t comfortably reach the floor when seated, a footrest can be beneficial. Using a footrest ensures your feet are supported, promoting better posture and reducing strain on your lower back and hips. The footrest should be adjustable so that it can help maintain the 90-degree angle at your knees.
Conclusion
Remember that while these suggestions can help improve comfort and posture for people with scoliosis, they’re not a substitute for professional medical advice. Always consult with a healthcare provider or a physical therapist for personalized advice and treatments related to managing scoliosis.
Hello there Henry Jones, senior editor of MyComfortHaven, consultant, and ergonomic specialist When I’m not writing or dealing with clients, you can find me outside or in the yoga class trying to counteract the negative consequences of prolonged sitting.