Sitting pretty? Slouching is cosy but damaging

OUR sofa and its comfy cushions look inviting at the end of a long day. So inviting that we spend our entire evenings on the sofa, slouched as we watch the TV or curled up with our favourite books and magazines.

We may be sitting comfortably, but we are not sitting properly. Many of us are developing posture problems, because we spend so much time slumped on our sofas.

You might sit up straight at your desk at work, but that doesn’t mean you can be lax on your downtime. You should never forget about your posture. Follow these simple steps to keep your spine in shape:

1: Don’t slump. Whenever you slouch or sit slightly hunched over, you are piling pressure on your lower back.

It will struggle to cope with the weight of your upper body, and, sooner or later, this will cause you problems. Avoid this by strengthening your core and buttock muscles with targeted exercises, and stop slouching.

2: Support your lower back properly. Sitting slumped forward, with a gap between your lower back and the chair, may feel comfortable, but it’s a recipe for long-term back pain.

Avoid this by making sure your knees are always level with your hips. You may need to adjust your seat for this or, alternatively, you could use a foot rest.

3: Plant both feet flat on the ground. So many of us are in the habit of crossing our legs or sitting with our legs tucked underneath us, but experts maintain these postures put pressure on the lower back. Keep your feet on the floor as much as you possibly can.

4: Do you spend your working day at a computer and your evenings hunched over your phone or tablet? Recent research has found that smartphone users now spend an average of two to four hours a day with their necks craned over their phones and mobile devices. Many of them suffer from stiff necks, tense shoulders, and sore backs, as a result. Avoid the need for expensive massage and physiotherapy by lengthening your neck and tucking in your chin as a corrective exercise. Or, you could cut back on your phone usage.

5: Try not to remain in any one position for too long. You may have an entire series of Game of Thrones to watch, but that doesn’t mean you should spend hours comatose on the sofa.

Get up and move around, every now and then, even if it’s just to make a cup of tea in the kitchen. It will immediately give your circulation a boost and give your back muscles a break.

6: Get the entire family involved in the process. It’s so tempting to lounge on the sofa. It requires a lot more thought and effort to sit upright.

If you find yourself going for the easy option, get your partner, children or friends to help.

Work together and encourage each other to sit better. Scold each other whenever you notice slouching, slumping, leg-crossing, or any of the other cardinal posture sins.

Your back and neck will thank you for it.