After a long working day, we tend to make ourselves comfortable at home and spend time on the sofa. But the expected relaxation does not always occur. After long TV evenings, “couch potatoes” are plagued by muscle tension and back pain. We are just not sitting well enough. One-sided posture and all too often awkward seating are to blame. According to statistics, we spend an average of three to four hours a day sitting in front of the TV.
The musculature tenses and the intervertebral disks are not supplied sufficiently with nutrients. Headaches, stiff limbs, back or neck pain set in during evening TV viewing. While watching TV, we usually sit in a static, one-sided posture instead of sitting well. For this reason, it is advisable not only to invest in a large and ultra-sharp TV but also to look for suitable upholstered furniture that allows ergonomic sitting in front of the TV. However, back pain can be prevented with more movement and seating that is suitable for the back.
What applies to sitting well on office chairs should also apply to the sofa: dynamic sitting. Don’t remain in an upright sitting position for too long, but “lounge” sometimes on one side, then on the other.
Every posture change promotes the intervertebral disc’s metabolism, keeps the muscles in motion, and prevents wear and tear signs. Lolling, stretching, and standing up regularly is also beneficial for the back.
Upholstered furniture should look not only nice but also meet ergonomic requirements when you want sitting well. Quality upholstered furniture enables posture changes and supports dynamic sitting. Seat height and depth adjustment and shoulder-high backrests should be standard.
Therefore, when buying upholstered furniture, pay attention to the following aspects:
- seat depth that can be individually adjusted to your thigh length,
- adjustable seat height,
- sufficient seat width,
- backrests that can be adjusted to shoulder height,
- adjustable backrests and
- integrated lumbar and iliac crest supports to relieve the back.
Choosing the correct position of the TV for sitting well
Perhaps you have already sat in the front row at the cinema and know this “pleasure.” By the middle of the film, you are maltreated by the first pains in your neck due to the uncomfortable seating position. The same applies to the height at which the TV is positioned.
It is important that you sit ergonomically correct while watching TV. There is a simple rule of thumb for sitting well:
The eye level should be about one-third below the upper edge of the screen for relaxed viewing.
Therefore, below the imaginary line between the screen and the eye is about two-thirds of the screen. Please note that you will need to position the device slightly higher if you wear varifocals.
Sitting ergonomically while watching TV
To avoid long-term damage to your spine, you should also make sure that your spine is well supported when watching TV. For this purpose, the backrest of your couch should reach at least up to your shoulder. Ideally, it should also have a headrest that can be adjusted in terms of inclination and height. This way, sitting well and feeling comfortable should not be a problem.
In the case of very soft upholstered furniture, wedge and neck support boxes can relieve the strain on your spine.
Don’t forget to exercise
Not only a correct sitting posture while watching TV is relevant. Even if the couch or the armchair is so comfortable and the film so exciting, it is important to move in between. Otherwise you won’t feel sitting well and will move left and right.
For ergonomically correct sitting well, it is not decisive whether the TV chair or couch is firm or softly upholstered. Correct sitting or lying down and movement in between is much more relevant when it comes to the proper sitting posture when watching television.
Pain in the back, the neck or arms, and feet that have fallen asleep, as well as tension, always occur when you adopt the same posture over a long time. One-sided posture, which you may also frequently adopt while watching TV, can lead to poor blood circulation, circulatory problems, and digestive inertia, in addition to spinal damage.
Small fitness exercises provide relief for the spine
You should make sure to regularly change your lying or sitting posture and do some breaks for small exercises that loosen your body, so-called “active-dynamic sitting.” You don’t have to perform any top athletic feats here; it’s already enough to stand up, let your arms circle, shake out your legs or simply hop on the spot. However, it is recommended that you do this regularly – especially on a long TV evening. Ths little advice will help you sitting well at home and during holidays