How do you know when you are sitting properly, up straight?
It's in the pelvis
The human body is a marvellous and very efficient and proficient organism, and when used as intended, functions very well. Unfortunately, these days, the way we live and work, we are often finding ourselves having to use our bodies in ways not really intended by nature.
We sit a lot, and the way we sit, is what is causing issues to our wonderful bodies, for example.
A better way would be to try sitting on your sit bones more. Why? It puts the spine in a better position. The spine is connected to the pelvis and when the pelvis moves, the spine also has to move. When the pelvis is in a neutral position (not tiled forward or backwards) it supports and stacks the spine without putting pressure on discs or resulting in muscles pulling and aching, so less discomfort all round. Many of us, though, end up at some point sitting with our tail bone tucked under, sitting behind our sitting bones, which causes lower back issues over time.
So, to sit better and get your pelvis into a good/neutral position when you sit, it is better to sit on your sit bones. To find your sit bones:
Sit on a (hardish) chair with your feet flat on the ground and bent 90 degrees at the knee. Now slide your hands under your pelvis and feel for the bony bits.
When you find them, slowly tilt your pelvis backwards and forward (slowly and gentle).
When you find the point where the sit bones dig into your hands the most, you should be sitting right on top of the sitting bones.
Now just check-in to see that your torso (chest) has stayed above your hips and is not in front or behind, and voila.
It may feel odd at first as your body may have compensated for a different, regular sitting position but over time your body adjusts back. When I catch myself slouching and then get back on my sit bones, I can feel my entire back and neck relax and I can breathe better.
(Try this, just for fun: while sitting, hunch over as much as you can without causing any discomfort anywhere, drop your head like you are looking at a screen in your lap, now take a deep breath in. Now sit on your sit bones and make sure your torso is over your hips, now take another deep breath. Feel the difference? Should be a much easier, deeper breath).
Oh, and try not to sit on things in your back pockets, if you can avoid it, it throws your lower back, hip and pelvis out of alignment and can cause lower back pain.
Try it and see how many times a day you can sit on your sit bones! (And don't forget to still get up any 20 minutes and move a few steps. I know easier said than done, but every time you do, is better than having remained seated.
PS: This article is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or any medical condition.
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