Sitting for extended periods may be one of the single most damaging things you can do to yourself. I know this common practice seems harmless enough, but consider for the moment these facts. When you are in a seated posture, there is more pressure on the discs in your spine than in any other. If you are compounding the problem and sitting in a bad position, the severity of the situation is made far worse (In the average day, western cultures sit over 60% of the time!!!). Compounding this problem is the fact that most people are not exercising at all, or nearly enough to counteract the ill effects of their dominant (sitting) position. Therefore, the tissues that are most stressed, get less circulation from normal blood flow, and the quality of the tissues gradually breaks down over time. As I mentioned earlier, the posture most people sit in is atrocious, and this adds immeasurably to the rate of damage to the spinal structures. On top of all this grim news is the fact that most of you have not had a chiropractic evaluation to determine if you have damaged your spine as yet, and if you have, to what degree. The proper alignment of all your spinal structures is essential to your health and the continued optimum function of your spine and the rest of your body.

We gradually form patterns over time. Think about it. If you were to reverse your knife and fork when you eat to opposite hands, wouldn't this change things a bit? How about shaving? Do you dare, especially in a hurry, change your shaving hand? I would think not, for safety's sake!! So here is the problem. We readily form patterns, that is a given. Without the knowledge of how to sit properly, we will form bad postural "habits" and further complicate the effects of gravity on the spine, and damage our health. Ah!! the solution!! We learn to sit properly, and then we are forming good patterns instead of bad!!!!!

How to sit for maximum performance, and minimize the ill effects.

1. Your chair back (or car seat for that matter), must be as straight as possible, and you must be able to have your legs comfortably bent to allow your lower back curve to gently arch forward.

2. By rolling up a towel to about 3" in diameter, and placing it in the "small of " your back you can inexpensively support your spine and encourage the forward curve mentioned above. If you must, you can spend some money for a fancier "back support" if you wish, but most of the time the towel support will do just fine.

3. Take frequent breaks, stand up, walk around the room even if for only a few minutes. Every 30-45 minutes is a good rate, yet more would be better yet!

4. If you are using a computer, be sure the keyboard is allowing your shoulders to relax, and that the monitor is at eye level or slightly above to allow your forward neck curve to be maintained also.

5. Begin a walking program today! You must exercise your body every single day to prevent the inevitable damage that modern habits have created!30-45 minutes is sufficient to add years of health to your spine. A gym and/or more elaborate exercise regimens are wonderful, but at least walk every day. Before starting any serious exercise program, you really must have a complete physical and spinal exam to prevent any unnecessary injury.

6. NEVER, NEVER, NEVER SLOUCH!!!!!!! WHY ASK FOR TROUBLE?

7. If you watch TV, you must sit again at a level with the screen so as to prevent your head from being maintained in a forward position. Recliners are horrible especially if your TV set is on the floor, or is a console model necessitating that you support your neck from the back just to see it!! Remember the computer screen, and sit accordingly.

8. If you really must read in bed, you simply must elevate the book to eye level with pillows and or a book stand available from the Levanger Co. (800) 667-8034. Remember not to slouch!

9. Sitting and writing can also be made easier by the editor's desk from the same company above, but in general, look up frequently, to minimize the stress on your neck muscles. In later newsletter editions we will add exercises to help to keep your muscles relaxed.

10. Have your spine checked for misalignements frequently to be sure that your patterns are not setting you up for serious problems in the future.

Simple right? Of course! Now lets just do the hard part. Put these simple ideas and suggestions into play in your every day life.