Our bodies are not designed to sit for long periods in a chair, however today often our work dictates this is necessary. Why not make some small changes to your posture to make this as pain free as possible? You could sit in comfort at your desk.

Pelvis sitting position

Firstly, what is crucial is to find your sitting bones. When you sit on a chair, slide your hands underneath your bottom and feel for the bones there. These are your sitting bones, your ‘Ischium’. It is very important that you are sitting right up on top of these bones, and not rolled behind them. When you are up on top, if this position is new to you, it can feel as if you are almost perched on them. However it doesn’t take long for this position to feel like the new normal. Needless to say, you will not be able to cross your legs or slump when you are sitting like this, your feet will be placed on the floor and your posture will be comfortable and upright.

If you are unsure about whether you are in the right position or not, another way is to find a stool and sit on it. Imagine you are sitting on a big clock face. Now slowly rock your sitting position forward as if you were leaning towards 12 o’clock, then back to the centre of the clock again. Next rock towards the 3 o’clock position, then back again to the centre. Then rock toward 6 o’clock, back to the centre, then 9 o’clock. Then you can Rock Around the Clock, moving towards each hour hand and back to the centre in turn. By the time you have gone around the whole clock you should be firmly aware of where your sitting bones are. This is also a very good mobility exercise if you feel like your lower back is stiffening up.

There are also many other stretches and exercises you are able to do in your chair, or even using your chair. Here is a link to a short webinar, there is a $20 fee, but it is very worthwhile and a mine of information for keeping pain free. https://www.anatomytrains.com/product/chair-movement-tool-webinar-v2/