Posture and Studying

Stress Free Study Week has begun! Here at Willis Street Physiotherapy, we wish all students the best of luck with their upcoming exams!

Long days of studying can be prime time for developing aches and pains, often as a result of poor posture. We all know how hard it is not to slouch especially when we have to sit for long periods at a time. Good sitting posture allows your body to be in a position where minimal strain is placed on the supporting muscles and ligaments.

Poor posture can have several negative effects to the body including increased feeling of depression, decreased energy, decreased circulation, muscular strains, back ache and headaches. All things you’ll want to be trying your best to avoid in the coming weeks!

Postural awareness involves knowing your own posture, learning what good sitting posture is and being able to actively maintain and consciously correct this while you sit.

Here are five easy tips to help gradually improve your posture to become a new, stronger you:

  1.  Keep your head upright in a position so that your ears are directly over your shoulder.
  2. Avoid crossing your legs so that weight is distributed evenly through both hips.  Aim to have your knees hip distance apart and facing forwards. Ideally, thighs are horizontal to the floor or can be slightly lower that the hips.
  3. Hold shoulder blades slightly back and down. This will help open up the chest to avoid rounding of shoulders and allows length through the neck.
  4. There should be three normal curves through your spine while you are sitting. Use of a lumbar support pillow or a rolled towel can help support and maintain the correct position.
  5. Avoid tucking your tail bone underneath. Maintain a neutral pelvis by feeling your weight going evenly through both of your bony “sit bones” at the bottom of your pelvis, this should allow your tail bone to be lifted.

Whenever able try and take regular breaks to avoid sitting in the same position for more than 30 minutes.You will find that you frequently lapse back into

You will find that you frequently lapse back into poor postural habits, but the important thing is that you don’t stay in those positions for too long.

Set reminders and triggers throughout the day to bring your awareness back to the good postural habits. With time these habits will become second nature!

Strengthening the postural muscles supporting your spine and core can help make this an even easier task, as well as ensuring your study space has a good ergonomic set up for this posture.

If you would like any assistance with postural strength and awareness, give us a call on 0800 842 749 or pop into our clinic to make an appointment. You can also book online at


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