Many people enjoy lounging on the sofa during their days off. While the comfort of a couch is appealing, it can pose a threat to our spinal health, especially if this becomes a regular habit. Prolonged couch use can lead to issues such as herniated discs. Therefore, it’s important to learn how to use a couch properly and to choose one that supports good spinal health.
Potential strain on the back
Sitting on a sofa for extended periods can strain your back. Soft and lacking a stable base, sofas do not offer sufficient support for your back, making it challenging to maintain a proper posture. Sustaining a slouched posture over time can cause misalignment of your spine’s natural S-curve, leading to herniated discs, back pain, and numbness in the legs.
Potential damage to the natural curve of the neck
While lounging on the sofa, you may inadvertently assume a slouched posture or lie on your side. This can cause your back and neck to curve, shoulders to hunch and neck to extend. Prolonged maintenance of this posture can lead to the collapse of the natural curve of your neck, increasing the risk of developing a turtle neck. When your neck is stretched forward while your back is curved, the neck vertebrae struggle to distribute the weight of your head evenly, causing the muscles and tendons around your neck to become overly tense.
Potential risk of herniated discs
Sitting on a sofa for a long time can subject your back to approximately 40% more strain than standing.
Soft sofas, in particular, can cause your pelvis to roll forward, causing the normal curve of your back to collapse and form an abnormal reverse-C shape. This places increase pressure on the spinal discs. With repeated occurrence, this condition can progress to the initial stages of a herniated disc. Over time, the herniated disc may worsen, potentially leading to nerve compression and symptoms such as back pain and numbness in the legs.
Sofa armrests are not good either
Leaning on the armrest or lying on your side with your chin propped up can strain your back. The pressure on your spine in these positions is approximately three times higher than when lying flat. Extended periods in these positions can damage the S-curve of your back, leading to a herniated disc due to increased disc pressure. Additionally, this posture can place undue stress on the neck bones, twisting the curve of your neck and resulting in neck and shoulder pain.
Remove high cushions
Many people opt for thick cushions when lying on a sofa. If you happen to doze off in this posture, your neck’s C-curve can be excessively bent, resulting in an unnatural elevation. This can strain the muscles in the back of your neck and shoulders, possibly leading to a herniated disc in your neck. If the cushion is too high, it won’t properly support your neck, disrupting blood circulation and causing muscle tension.
Regular stretching is key
If you spend extended periods sitting on a sofa, stretching regularly is beneficial. Maintain your head forward and gently draw your chin towards your body. Extend your arms slightly wider than your ribcage and hold this position with your shoulder blades and elbows touching for about 10 seconds. Additionally, performing the famous McKenzie extension exercise is also helpful in preventing herniated discs.
What’s the correct posture when sitting on a sofa?
While it’s advisable to avoid prolonged proximity to the sofa if you want to sit or lie on it, ensure that you tuck your buttocks towards the inside of the couch, sit up straight, and lean your back against the backrest. Opt for cushions that provide a film yet moderately cushioned feel, as this is better for your joint health.
Functional sofas are popular
Currently, functional sofas targeting the MZ generation are gaining popularity. Recliner sofas provide enhanced comfort and address issues such as back pain or discomfort from leaning against the backrest for extended periods. There are also sofas with hidden cup holders and high-speed wireless chargers. Modular sofas are another hot item, offering the advantage of arranging them according to the user’s lifestyle and preferences.
How to choose a good sofa
What should a quality sofa offer? First, it should not tightly hug the user’s body, and the backrest should be tilted only about 10-20 degrees. Instead of choosing a very soft material, opt for one that feels firm so the sofa can support your lower back and shoulder blades.
Backrest cushions are also popular
Backrest cushions that can be used on beds or sofas are also gaining popularity. When sitting on a couch, these cushions fill the gap between the backrest and the lower back, preventing space. This helps prevent the load from concentrating on the back of the waist, aiding in pain relief.
Most Commented