Everyone needs to sit, and saying "I can't sit" is almost laughable. However, not everyone truly understands the nuances of proper sitting posture. How one should sit, and what the optimal posture is, are things everyone should know.

Crossing legs leads to back pain

[Analysis] Prolonged sitting, especially with legs crossed, places continuous strain on the neck and back, overstretching the back muscles and ligaments, leading to unexplained back pain. However, maintaining a good sitting posture can help recover over time without further issues. Additionally, sitting with legs crossed for long periods can impede blood circulation in the legs, leading to varicose veins, and in severe cases, poor blood return, bulging veins, ulcers, phlebitis, bleeding, and other diseases.

To prevent neck and back pain at work, follow these two points: maintain a good sitting posture and perform correct chair movements.

Correct chair movements include: First, avoid staying in one position for too long; switch between 2-3 safe sitting positions. Second, when bending to pick something up from a chair, move your hips to the edge of the chair, extend one foot forward, support one hand on the table, and then bend. Third, when turning to grab something, rotate your entire body. Fourth, when making a phone call, avoid holding the phone between your head and shoulder; instead, support the elbow of the arm holding the phone on the table to keep the head and neck in a neutral, relaxed position.

Comfortable sitting posture is not necessarily good

[Analysis] A comfortable sitting posture is not necessarily a good one. The correct posture involves sitting upright with the abdomen tucked in, chin slightly retracted, and legs together. If possible, keep the knees slightly higher than the hips. When sitting in a chair with a backrest, try to keep the lower back pressed against the backrest to prevent muscle fatigue. After sitting for a long time, move around to relax the leg muscles. Additionally, patients with lumbar disc herniation should avoid sitting on stools lower than 20cm and prefer chairs with backrests to support part of the body's weight and reduce the chance of back strain.

Mismatched desks and chairs lead to spinal curvature

[Analysis] Poor sitting posture is a significant cause of spinal curvature in adolescents. Many schools focus on preventing myopia by correcting students' sitting postures, but overlook the adverse effects of desks and chairs that do not match the students' body sizes over years.

Students sitting all day on mismatched desks and chairs, hunching over or leaning to one side while writing, can lead to back pain. If not detected and treated in time, it can worsen, causing body deformities and affecting heart and lung functions. Matching chairs, desks, and body sizes can largely solve problems caused by poor sitting posture.

Poor sitting posture leads to myopia

[Analysis] Children with myopic parents have a higher risk of developing myopia, and a common factor affecting vision is incorrect sitting posture. Especially for lower-grade students, it's crucial to correct bad habits like poor writing posture and reading too close to the book early on, as it becomes harder to fix later. The correct sitting posture generally involves keeping a fist's distance between the chest and the desk, and the eyes about 0.5 meters from the desktop. Since this aspect is often overlooked, placing reminders on the desk or pencil case can help children maintain a good sitting posture.

Excessive internet use leads to cervical spondylosis

[Analysis] The root cause of cervical spondylosis is the degeneration of cervical discs, leading to disc loosening, which then compresses nerve roots, the spinal cord, or vertebral arteries, causing various symptoms.The possibility of degenerative bone changes occurring during adolescence is extremely rare. The causes of symptoms such as neck and shoulder pain and muscle spasms in adolescents are often related to factors like poor sitting posture. Prolonged poor sitting posture or spending too much time in front of computer games can easily lead to fatigue in the neck muscles, causing neck and shoulder pain, muscle spasms, and even dizziness. Over time, this will inevitably lead to premature degenerative changes in the cervical intervertebral discs in adulthood, resulting in cervical spondylosis.

The correct sitting posture for computer operation requires ensuring that the entire foot is flat on the ground when sitting. Use an adjustable workstation or chair that allows your feet to rest flat on the ground, or use a footrest. If using a footrest, ensure it is wide enough to allow free movement of the legs within the work area. Frequently stretch your legs and change their position. Stand up and walk away from the workstation regularly, changing the position of your legs to relax the whole body. Be careful not to place boxes or other items under the desk, as this will limit the space for leg movement.

Prolonged sitting can lead to urinary retention.

[Analysis] It is widely recognized that patients with prostate hyperplasia should not sit for long periods. However, the sitting posture of patients with prostate hyperplasia is also important. When sitting upright normally, the center of gravity naturally falls on the prostate. Sitting for a long time will inevitably cause the enlarged prostate to bear the pressure of body weight, leading to the expansion of the enlarged prostate towards the urethra, compressing the urethra. In severe cases, this can cause difficulty in urination or even urinary retention. If patients with prostate hyperplasia consciously shift their center of gravity to the left or right buttock (which can be alternated appropriately), they can avoid direct pressure on the enlarged prostate, thereby avoiding or reducing the pressure of the enlarged prostate on the urethra. Long-term use of this method can provide unexpected protection for the enlarged prostate.

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