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5 Best Sitting Posture Tips to Reduce Back Pain & Neck Pain – Ask Doctor Jo

hey everybody it’s Doctor Jo, and today I’m going to show you five ways to correct sitting posture. so let’s get started. so these five tips are gonna help from low back pain, upper back pain, neck pain, almost any kind of pain that you have, especially if you’re working at a desk sitting for long periods. so there’s a couple little tricks that you can do to correct that.

So the first thing is just going to be to make sure that your hips and your knees are at about a ninety degree angle. and the reason you want this at a ninety degree angle is because that means that you’re not hanging your legs off, they’re not up this way, they’re in a nice neutral position. and so that’s going to help prevent some knee pain and some hip pain. so it doesn’t have to be exact but you want it to be pretty much 90 at those. so lifting up your chair, lowering your chair. if you have to put something in your chair to get a little bit higher, you can do that as well. so the next one is to make sure your feet are flat on the floor.

This is sometimes hard for shorter people, so you definitely can get something like a stool to put your feet on, maybe a phone book, or something that you can just make sure that your feet are flat on the floor. and so that helps make sure that your hips and your knees are at that 90 degree angle. so if you are a little bit shorter and you feel like you’re not quite touching, or you’re having to do this, that’s going to make your posture mess up as well and it’s going to cause a lot of pain in the long run.

So flat feet, hips and knees at a 90 degree angle. so then the third one is to make sure that your back is in a good neutral position, and that it’s supported. so the folks at CB Commerce sent me their Yokaro back cushion, and it’s really nice because what it does is it has that little bit of curve here, especially at the lumbar spine, to support that. so if you have a chair that doesn’t already have the support in there, a lot of times if it’s not supported, you end up kind of slouching to get your back into the chair, or you just kind of start hunching over and then that causes a lot of pain in your neck, your shoulder,s and even your back. so having a back cushion like this is really nice because it helps put some support in there and then a lot of times it will help you sit up straighter because it closes up that space there.

This one’s really nice because it’s got a strap so you can just put it on there and it’s an adjustable strap, so if your chair is bigger or smaller you can do it that way as well. so what I like about this one is it’s not huge and bulky, so it’s pretty easy to put wherever you want. the bottom part where that big curve is you want that to go right in your lumbar spine right there, and so this doesn’t come up very high but you don’t need that. and as you can see, as soon as I put it in there, even though I’m not sitting in a great chair for a long term, it puts me up in that neutral position. so this cushion is really really great for that, and it’s not big and bulky. you can kind of take it with you if you want to.

You know bring it from your car, put it in your car, put it at your desk, or even bring it home if you want to. so I really like that it’s it’s nice. it’s got memory foam in it so it’s not hard pushing on your spine, you kind of just, it sinks right into your specific curve but because everybody’s curve is different so I really like that it’s soft. and you can even take the outer portion off and wash it if you need to. so that’s nice. so again upright correct posture. get that curve supported, hips and knees at about 90 degrees, and your feet flat. and so if you’re interested in purchasing the Yokaro back seat cushion, make sure and click on the link up there. so then the next one is if you’re working at your desk you want to make sure that your your arms aren’t up here where you’re doing or way down low.

Sometimes people have that extra shelf where their keyboard is, but that’s where you want your height. so if you’re if you have one here and one here but your keyboard’s here, that’s where you want that neutral position. so you want your elbows to be in a comfortable neutral position that’s usually at about the 90 degree height. if you have to lean forward a little bit that’s okay, it’s not it’s going to change that degree there, but that’s about the height where you want it to be. so you want to be able to comfortably put your hands down because if I’m down this way, it’s going to make me tend to lean forward, and if my hands are up here then is pushing me back too much, and it’s going to make your arms tired. sometimes they’ll fall asleep. your hands will get cold, you might get that numbness tingling prickly feeling in your fingers, so you want it to be in that nice neutral position.

And so then the last one is for your neck and this is important too. so there’s kind of a combination piece you want your monitor to be at eye level, and that’s going to help keep your neck in a neutral position. so if your screens up here, you have to kind of look back and that’s straining your neck, and if it’s down low maybe like a laptop or something, you have to look down and then that’s going to give you that text neck kind of thing, where it’s over stretching those muscles. so you really want it to be at eye level where you’re looking straight ahead. and if you can’t do that make sure then you’re keeping an eye on your neck posture and you’re not going forward like this throughout the day.

And the best way to do that is just do a couple chin tucks throughout the day. you want your head to be in that neutral position so that Chin’s not down low, it’s not up high, and then just push your chin back where you’re just getting those muscles reset there. so you get a lot of Chin’s and then relax. and you can just do that little hold for three to five seconds and do that you know three or four times once an hour and that will help reset all of that. so just those five little tips to remember to do get your station nice and set up so you’re in a good neutral position is going to prevent a lot of that low back pain, that neck pain, shoulder pain, even booty pain because if you’re, you know, if you’re not in that neutral position, your hips, you’re putting a lot of pressure on your bottom and that’s going to cause that numbness and tingling down your legs.

so it’s really important to make sure and do all of that. so again if you’re interested in purchasing the Yokaro back seat cushion, make sure and click on the link there, and don’t forget to subscribe by clicking down there. and remember be safe (keep everything feeling good), have fun, and I hope you feel better soon..

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