Whether to unwind with a good book or binge a new boxset, many Brits enjoy getting comfortable on their sofa at the end of a long day.
However, experts are warning that not sitting properly on the sofa can have serious consequences, including a bad back and long-term spinal problems.
Working in collaboration with furniture retailer DFS, Dr Laura Knowles, chiropractor and posture expert, explains:
“Our spine has natural curves from top to bottom. These function to efficiently distribute stress and protect the back, so it is vital we maintain them with good posture, especially when on the sofa. Otherwise, over time we can accumulate stress on our spinal joints, ligaments, and discs, leading to pain and postural issues.”
And it appears that Brits are increasingly feeling the effects of poor posture. DFS has spotted that searches for ‘back pain causes’ have surged by 179% this year, while there has been a 33% increase in searches for ‘posture tips’ over the past three months.
To help, DFS and Dr Laura Knowles share their top tips for maintaining good posture while sitting on the sofa.
1. Position yourself properly
If you’re about to hit play on your favourite show, then sit facing directly towards the TV, placing your feet flat on the floor, and hips against the back of the seat. This will allow your ears to align over your shoulders and your hips to run parallel to your knees.
Positions that stray from this, such as tucking your legs up to one side or twisting the neck to one side, can cause imbalances and stress over time. So, try to avoid sitting in these sorts of sitting positions for long periods of time. Footstools and recliner sofas are great options for maintaining a good upright posture comfortably.
However, sitting upright isn’t exactly ideal if you are trying to get some shut eye on the sofa! If you want to nap on the sofa, then lie flat on your back and use one cushion to support your neck in a neutral position and one under your knees to reduce excess tension on the lower back.
2. Pay attention to sofa height
While it may not be a factor you think about too often when choosing a lounger that will suit your living room, the height of a sofa is important for your posture. If your hips sink lower than your knees, then you may be causing your body to involuntarily slump forward and adding stress to the spine.
To avoid this, try sitting on a cushion or blanket to raise you so that your hips are slightly higher than your knees. Everybody’s spine is slightly different, so try sitting at different heights to see which is most comfortable.
It’s also important to be aware of your sofa filling and how this may, or may not, be affecting your posture. Keeping your sofa cushions plump or opting for bounce-back foam filling will offer more support for your neck and back.
3. Use cushions for comfort and to improve posture
A top tip when looking for solutions to ease back pain and sit in a more posture-friendly position is to use cushions. Adding a few behind the middle of your back will create support while also preventing you from slumping through the lower spine.
It has been found that for every inch the head shifts forward in posture, the weight of the head on the neck increases by almost 5kg[1]. So, if you are looking down at a book or a phone while sitting on the sofa, you could be adding a significant amount of extra stress on your upper back, shoulders, and neck. This can have long-term implications such as neck pain, headaches, and an increased rate of spinal joint degeneration. For the best postural position, try placing cushions on your lap or under your supporting elbow to raise the book or screen to eye level.
4. Get up and stretch!
One of the simplest yet most important ways to help protect your posture while lounging is to take regular breaks. We are designed to move, so try to get yourself up off the sofa between episodes of your favourite show or chapters of the book you’re reading, for a quick move about and stretch.
Some easy stretches for your posture include shoulder rolls, a chest opener with interlaced fingers, and child’s pose.
So there you have it, four tips for improving posture while sitting. To find a sofa that is perfect for relaxing comfortably, visit the DFS website atwww.dfs.co.uk.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7914771/
