While much attention is given to our active posture, our posture at rest is often more important, especially as this is how significantly more of our time is spent. As such, our aches and pains, as well as our opportunity for improvement, are more available to us during times when we are apparently relaxed. Yet because it seems like our bodies are under fewer demands as we sit or recline, our resting posture receives less attention and effort.

The spine consists of an outward curve in the upper back and an inward arch further down. If either is not aligned properly, and is not kept in check via correct resting posture, then numerous pains can develop. Also, since this natural support is crucial to efficient bodily function, we will fatigue more easily if both arches are not receiving constant support from the many muscles of the back and spine.

There are several key but simple principles to good sitting posture which must be mastered. Each principle builds upon the others, and disregarding any one will hinder your efforts of attaining the most efficient posture.

First, you should be seated with your head lifted upright and your neck relaxed, not craning or straining at all. Most people unconsciously sit with their heads tilted forward and down while sitting at a desk, especially while working at their computer. Hunching forward puts undo strain on all the muscles in the back causing them to become weaker over time.

The shoulders should also be kept in a relaxed position as if falling away from the ears while your entire spine is vertical, not leaning forward or backward in either direction. When the body is out of its vertical alignment, stress increases on all of the adjacent muscles.

While seated, also keep the pelvis tilted forward to avoid putting any weight on the sensitive tailbone area. Tilting the pelvis helps you sit on your leg bones rather than the tailbone and always remember to take frequent breaks, giving yourself the time to stand and stretch your muscles and increase the flow of blood.

If at all possible, try tilting the seat of your chair forward. Not only will this help encourage a forward pelvic tilt, but it will also help correctly align the spine and re-enforce its natural, supportive curves.

The lower abdomen should be drawn in slightly, further supporting the lumbar spine. This helps distribute weight more evenly such that all muscles bear the responsibility of maintaining efficient posture.

If you are unable to sit comfortably while keeping the correct posture as described above, begin to do exercises that target these weaker areas, strengthening them and allowing you to sit properly without putting undo strain on the spine and various muscle groups. You might consider investing in an exercise program that specifically

Anyone can improve posture.  Make it a point to become aware of your own specific habits and how your back and neck are aligned while seated in a chair. Assess all of your work areas, how you sit while “comfortable” at home, and consciously begin to train your body to adapt to the best sitting posture, allowing you to feel better all over.