Sit right!

Many people come through our testing sessions and report with disappointment that yes, they do sit for most of their workday. Well, if you've gotta sit, do it right. The following tips come from Porter Shimer's book Keeping Fitness Simple:

1. Don't slump - sit as upright as possible, trying to keep as much of your back in contact with the back of your chair as you can. Slouching or hunching over not only restricts breathing, but also impedes circulation and may put undue pressure on the heart. It can also increase pressure on the discs of the lower back by as much as 15-fold, studies show.

2. Don't cross your legs - crossing your legs chokes off blood flow to the calves and feet, and can misalign the pelvis and put extreme pressure on the lower back. Keep your feet flat on the ground OR for variety put one food ahead of the other in a slightly raised position on several phone books or a small stool. If you must cross your legs do so only at the ankles.

3. Opt for a chair with armrests - they can reduce pressure on the lower back by as much as 25 percent. They also alleviate pressure (pulling) on shoulders and neck.

4. Stop sitting on your wallet - or your checkbook, car keys, or anything else that could be tipping your pelvis. That could be the key to lessening your back pain if it's a habit you have.

5. Do not sit for more than 30  minutes at a time - get up and move for at least 60 seconds. This will improve your comfort and measurably improve your concentration.