Study Posture

The new school semester will start in a few weeks, along with homework activity. Poor sitting posture can lead to headaches, neck pain, and lower back pain. Prolonged sitting also contributes to muscle length deficits of the hamstrings, rectus femoris, and IT band (Tensor fascia lata). Therefore, it is important to improve awareness of correct posture and take frequent breaks. It is recommended to take a 5-minute break every half hour.

Correct Sitting Posture
Both feet should be flat on the floor. Avoid crossing your legs. There should be approximately four fingers width between the back of the knee and the chair seat. The trunk should be at the back of the chair. If your feet do not touch the floor, the chair should be lowered or a stool placed under the feet.

Rock the pelvis back and forth to find the neutral spine position until you feel your “sit bones.” If the chair does not have a lower back support, place a small, rolled-up towel or a pillow between your back and the chair back to maintain your lower back position.

The back of the chair should be positioned ten degrees back from vertical. This will allow the head to nod downward to look at a book or computer. The axis of rotation of the head nod is through the ears, as though nodding “yes.” The head or chin should not reach forward as this causes tension in the neck muscles. The chin should align with the top of the breastbone, and the ear should align with the mid-shoulder.

Studying in Bed
Many people prefer studying and reading in bed, but it is difficult to maintain correct sitting posture in bed. If studying in bed, it is important to maintain a neutral lower spine position and to be sure that the chin is not being thrust forward in front of the top of the breastbone or sternal notch. It is important that the axis of rotation of the neck remains through the ears, as in nodding “yes.” Using pillows to support the spine and maintain proper alignment may be helpful.

School Chairs
School chairs rarely promote correct posture. Depending on the chair type, a sweater or sweatshirt can sometimes be rolled and placed between your back and the chair back to support the lower back. Find your neutral spine position by finding your “sit bones,” allowing your chest to rise and your head to glide back. Maintain the alignment as you bring your back to the back of the chair. Keep both feet on the floor and avoid crossing your legs.

Backpacks
The use of a backpack tends to promote forward head posture. When possible, keep your backpack light by using your locker more frequently. Rolling backpacks are a good alternative, but be sure that when pulling your backpack, you are maintaining good neck posture by keeping the chest elevated and the head back. Engage your core muscles as though avoiding passing gas when using a backpack or rolling backpack.

Exercises to Promote Proper Posture
Slouch/Correct. This exercise is designed to improve awareness of your sitting posture. Sit in a chair with both feet on the floor. Slouch. Now correct your posture by arching your lower back until you feel your “sit bones” and your chest rise. Allow your head to glide back so that your chin is over the top of your breastbone. Now slouch, and then correct again. Repeat a total of 5 times. On the last repetition, maintain the corrected position. Do this 1-2 times a day until you recognize when you slouch. You will find that when you slouch, you will be more aware and will self-correct.

Hamstring Stretch. The hamstring muscles attach above the back of the hip joint, below the back of the knee, and run down the back of your thigh. If the hamstrings are tight, they pull your pelvis into a posterior pelvic tilt that rounds your lower back. You can stretch your hamstrings by sitting at the edge of a chair with one leg out and the knee straight. Keeping a neutral spine position in your lower back, move through your hips, bringing your trunk forward until you feel a stretch in the back of your thigh. Hold 20-30 seconds, and repeat 2 times each leg.

You can also stretch the hamstrings by lying on your back. Leave one leg straight, resting on the floor, and bring your other leg toward your chest with your hands behind your thigh. Straighten your knee until you feel the stretch in the back of your thigh. You may modify the position by bending the opposite knee with your foot on the floor when stretching. Hold 20-30 seconds, and repeat 2 times each leg.

Rectus Femoris Stretch. The rectus femoris attaches above the front of the hip joint and below the front of the knee joint and runs down the front of the thigh. You can stretch this muscle by performing a half-kneeling position, with one leg in the kneeling position and the other leg placed with the foot on the floor in front. Lean forward, keeping the back straight. Keep the buttock on the kneeling side engaged until you feel a stretch in the front of the kneeling leg. Hold 20-30 seconds, and repeat 2 times each leg.

IT Band/TFL Stretch. The IT band/TFL attaches above the hip and below the knee joint and runs down the side of your thigh. Stand sideways next to a wall and place your forearm on the wall at shoulder height with your feet about 2 feet from the wall. Place the outside foot in front and across your inside foot. Lean your hip in toward the wall, keeping your pelvis straight (do not allow your pelvis to rotate). You should feel a stretch on the outside of the thigh of your inside leg. If you do not feel a stretch, be sure that your trunk is not rotating. Once corrected, if you do not feel a stretch, bring your foot further from the wall. Hold 20-30 seconds, and repeat 2 times each leg.

Posture Muscle Strengthening. Lie on your stomach with a pillow under your tummy and a small towel roll under your forehead. Place your arms at your sides with palms down. Engage your core muscles as though avoiding passing gas. Lift your head and shoulders up as a unit, keeping your palms down on the floor. Do not pinch your shoulder blades together, but engage the muscles as though your shoulder blades are reaching toward your feet. Keep your face parallel to the floor, engaging the muscles in the front of your neck. Hold 5-10 seconds. Repeat 5-10 times.