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Welcome to our health education library. The information shared below is provided to you as an educational and informational source only and is not intended to replace a medical examination or consultation, or medical advice given to you by a physician or medical professional.

Back Safety: SittingCuidado de la espalda: C³mo sentarse

Back Safety: Sitting

Sitting can strain your back if you don't do it right. Learn the right moves to protect your back.

Image of woman in chair

Image of woman in chair

Sitting Down

Follow these steps to sit down. Reverse them to get back up.

  • Make sure the chair is behind you.

  • Place one foot slightly behind the other.

  • Tighten your stomach muscles. Bend forward from the hips, keeping your back straight.

  • Hold the armrests or sides of the seat for support.

  • Bend your knees. Use your leg muscles to lower yourself onto the seat.

  • Scoot back in the seat until you are comfortable.

Image of man in chair

Sitting Safely

  • Keep your feet flat. Don't cross your legs.

  • A low footrest (no higher than 8 inches) may help.

  • A support behind your lower back or between your shoulder blades can help make you more comfortable.

  • When sitting for long periods, change your position from time to time. Also, get up every half hour and move around.

Publication Source: American Academy of Family Physicians

Publication Source: SpineHealth.com

Online Source: American Academy of Family Physicians

Online Source: SpineHealth.com

Date Last Reviewed: 2007-01-15T00:00:00-07:00

Date Last Modified: 2002-07-09T00:00:00-06:00

Back Safety: SittingCuidado de la espalda: C³mo sentarse

Back Safety: Sitting

Sitting can strain your back if you don't do it right. Learn the right moves to protect your back.

Image of woman in chair

Image of woman in chair

Sitting Down

Follow these steps to sit down. Reverse them to get back up.

  • Make sure the chair is behind you.

  • Place one foot slightly behind the other.

  • Tighten your stomach muscles. Bend forward from the hips, keeping your back straight.

  • Hold the armrests or sides of the seat for support.

  • Bend your knees. Use your leg muscles to lower yourself onto the seat.

  • Scoot back in the seat until you are comfortable.

Image of man in chair

Sitting Safely

  • Keep your feet flat. Don't cross your legs.

  • A low footrest (no higher than 8 inches) may help.

  • A support behind your lower back or between your shoulder blades can help make you more comfortable.

  • When sitting for long periods, change your position from time to time. Also, get up every half hour and move around.

Publication Source: American Academy of Family Physicians

Publication Source: SpineHealth.com

Online Source: American Academy of Family Physicians

Online Source: SpineHealth.com

Date Last Reviewed: 2007-01-15T00:00:00-07:00

Date Last Modified: 2002-07-09T00:00:00-06:00

Experience optimal physical therapy techniques and compassionate patient care at Benton Franklin Orthopedic Associates and Benton Franklin Physical Therapy. Call us today at 509.586.2828 to schedule an appointment or use our online Request an Appointment form.

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