I feel uncomfortable whenever I'm sitting down

I feel uncomfortable whenever I'm sitting down. Learn how to sit comfortably

If you find yourself wondering why you feel so uncomfortable whenever you're sitting down, this article aims to shed light on the possible reasons behind this sensation and provide helpful insights to alleviate it.

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I feel uncomfortable when I am sitting

Global studies show we sit for 7.7 hours per day on average, and some estimate people sit for up to 15 hours per day.

Good sitting posture requires you to sit in a relaxed but upright manner. This allows your muscles to relax in the correct way, your lungs to decompress, and your mind to be sharp and wide awake.

Don't underestimate this, because what you are about to learn will strengthen your posture in your everyday life.

Learn how to sit effectively:

• Release your weight into the chair
• Your knees should be lower than your hips
• Don't cross your legs; keep your feet on the floor, with your ankles in front of your knees
• Relax your shoulders; they should not be rounded or pulled backwards
• Keep your elbows close to your body. '
• Keep your head level. Look into the horizon
• Practice deep breathing. Use deep, long and full breaths in through the nose and out through the mouth
• Relax as much as possible. Focus on relieving tension

How to sit comfortably

Effective tips & tricks on how to find a comfortable position. 

Use a slight anterior pelvic tilt.

Imagine you have a tail (go with me on this one). Imagine that when you go to sit down, you tuck your tail between your legs (like a frightened dog) and sit down on it. This curves your back into a slumped position. Now to try the opposite. When you go to sit down, imagine you pull your tail out behind you and only then sit down – this is what we want. Your bum will stick out behind you slightly. Once sat in this way, relax your lower back and allow that tilt to straighten out a little. This should make sitting upright much easier.

Relax your shoulders.

Raise your shoulders up to your ears, pull them back, and then relax them down. Your shoulders shouldn’t be collapsing forward – but you also don’t want to be pulling them back with effort – so relax the muscles holding them and sense how the scapula can slide a little down your back.

Your spine joins your skull towards the back of your neck. So imagine that the top of your spine is connected to a rope with a helium balloon attached to it. Allow it to gently raise your spine by the back of your neck. This should pleasantly stretch your back – from your sacrum to the top of your head.

Relax the chest.

Put your mind at the top of your chest – around the clavicles. Now take a deep breath in, and with a sigh, allowing the chest to sink down a little. It should not move down any more than a few millimeters, and your spine should still remain stretched up.

Now your posture is all set up!

It might feel a little awkward at first. That’s ok – This way of sitting will be working against your habitual posture at first. But if you set up your posture in this way every time, your body will adjust. You’ll start to carry this upright and elegant posture with you in your daily life.

You shouldn’t really be “holding” this posture with any great effort. Only your spine should be pulled up gently from the back of your neck. The rest of your body should hang off that upwards stretch and relax – without falling into a habitual slump.

Imagine your bodyweight release into the chair.

The Factors Contributing to Discomfort

Feeling uncomfortable while sitting down can be influenced by various factors. Let's explore some of the common reasons behind this discomfort:

1. Poor Posture

Maintaining poor posture while sitting can put strain on different parts of the body, leading to discomfort. Slouching or hunching over can place excessive stress on the back, neck, and shoulders, resulting in aches and pains. Correcting your posture and adopting ergonomic seating positions can significantly improve your sitting experience.

2. Lack of Proper Support

Insufficient support while sitting can also contribute to discomfort. Chairs or surfaces with inadequate cushioning, improper lumbar support, or incorrect seating height can all contribute to feelings of unease. Investing in ergonomic chairs or using additional support cushions can make a noticeable difference.

3. Sedentary Lifestyle

Leading a sedentary lifestyle, characterized by prolonged periods of sitting, can have adverse effects on the body. When we sit for extended durations, our muscles become inactive, blood flow decreases, and tension builds up. Taking regular breaks to move and incorporating physical activity into your routine can help combat the discomfort associated with a sedentary lifestyle.

4. Muscular Imbalances

Muscular imbalances can also contribute to discomfort when sitting. Tight muscles and weak supporting muscles can lead to postural imbalances and strain on specific areas of the body. Including stretching and strengthening exercises that target relevant muscle groups can help alleviate these imbalances and improve comfort.

5. Psychological Factors

Surprisingly, psychological factors can play a role in how we feel while sitting. Stress, anxiety, and tension can manifest physically, causing discomfort and restlessness. Implementing stress management techniques such as deep breathing exercises, meditation, or seeking professional help can address these underlying psychological factors.

6. Underlying Medical Conditions

Certain medical conditions can contribute to discomfort when sitting. Conditions like sciatica, herniated discs, arthritis, or pelvic floor dysfunction can cause pain and discomfort that worsen with prolonged sitting. Consulting with a healthcare professional and following their guidance can help manage these conditions and provide relief.

Frequently Asked Questions (FAQs)

1. Why does sitting down aggravate my lower back pain?

Sitting for extended periods can strain the lower back and exacerbate existing pain. It puts increased pressure on the spinal discs and can contribute to muscle imbalances. Engaging in regular stretching, maintaining good posture, and using ergonomic seating options can help alleviate lower back pain associated with sitting.

2. Can sitting for too long cause circulation problems?

Yes, sitting for extended periods can impede circulation, particularly in the legs and feet. Reduced blood flow can cause discomfort, coldness, and swelling. Taking breaks to walk and stretch, as well as elevating the legs periodically, can improve circulation and reduce discomfort.

3. Is there a specific sitting posture that can alleviate discomfort?

While there isn't a universal sitting posture that suits everyone, sitting with proper alignment can help alleviate discomfort. It's essential to maintain an upright posture, support the natural curves of your spine, and ensure your feet are flat on the floor or supported. Adjusting the height and position of your chair and using lumbar support can further enhance sitting comfort.

4. Can exercise help reduce discomfort while sitting?

Regular exercise and physical activity can have positive effects on overall comfort, including sitting discomfort. Engaging in activities that strengthen and stretch the muscles, such as yoga or pilates, can improve posture and alleviate muscular imbalances. Additionally, aerobic exercises can promote better blood circulation, enhancing overall comfort.

5. Should I consider using ergonomic furniture?

Investing in ergonomic furniture, such as ergonomic chairs and adjustable desks, can significantly improve sitting comfort. These pieces of furniture are designed to provide proper support, adjustability, and customization to suit individual needs. Considering ergonomic options can be beneficial, particularly for those who spend extended periods sitting.

6. When should I seek medical advice for sitting discomfort?

If you experience persistent or worsening discomfort while sitting, it's advisable to consult a healthcare professional. They can evaluate your symptoms, conduct necessary tests, and provide appropriate treatment options tailored to your specific situation. Seeking medical advice is especially crucial if the discomfort is accompanied by other concerning symptoms.

Conclusion

Experiencing discomfort while sitting down can be attributed to various factors such as poor posture, lack of support, sedentary lifestyle, muscular imbalances, psychological factors, or underlying medical conditions. By addressing these factors and implementing the recommended solutions, you can significantly improve your sitting comfort and overall well-being. Remember to prioritize good posture, incorporate movement into your routine, and seek professional advice when necessary. Now, you can take steps towards a more comfortable sitting experience.

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