Our bodies are built to move at all times or most of the time. Therefore, a sedentary lifestyle and a long sitting posture will have an adverse effect. The average American says he spends 55% of his working hours in a sitting position. If you spend a lot of time with your body fixed like this, you will experience stress, stiffness, and pain. It extends from the spine to the back, shoulders, and neck. If left untreated, it can lead to chronic low back pain.
When sitting in an office chair for a long time, people tend to bend down naturally or lean on the back of the chair. This position causes the ligaments of the spinal column to stretch too much, straining the discs and supporting tissues of the spinal column. Sitting in an improper position can adversely affect the skeleton of the spinal column over time, causing back pain and even worse. In this article, we’ll give you tips on how to work more efficiently while reducing back pain when sitting in an office chair. Please refer.
Get a good quality office chair
To prevent back pain, you need to choose the right office chair, but that’s not always possible. Office chairs are often handed over from employee to employee until the end of the product life of the chair. Even a chair that doesn’t look very bad can cause back pain. The ergonomic back pain chair has two features: it is supportive and can be adjusted to suit your individual needs. Proper use of ergonomic office chairs will give you optimal back support and help you maintain the correct posture when sitting. But it’s not just about ergonomic office chairs. To sit more comfortably and minimize back pain, you need to adjust the chair to fit your body.
Adjusting each individual’s desk to the appropriate height is the first step in installing an office chair. The determinants of this are the work of the person using the ergonomic chair and the height of the person. The height of the desk varies greatly, especially if you are using a height-adjustable desk, if you use a different office chair, or if you use a completely new style of ergonomic chair. come.
After setting up your desk, adjust the office chair to fit your body size. Here are some guidelines for using your office chair and desk as comfortably as possible without straining your spine.
Comfortable eye height
Sit in a comfortable position with your eyes closed and your head forward. Gradually open your eyes and focus on the center of your computer monitor. If your computer screen is higher or lower than your line of sight, adjust the height up and down so that the screen height is exactly in line with your line of sight to relieve tension in your upper back.
Measure the elbow
Sit as close to your desk as possible so that your upper arm and spine are in line. Let’s put our hands on the desk. If the elbow angle is not 90 degrees at that time, change the height of the chair.
Armrest adjustment function
At least the height of the armrests should be adjustable. It would be even better if it could be adjusted back and forth. Also, if you have an adjustable chair with armrests that can be rotated or changed in width, you can fine-tune the position of the armrests to suit your work. Adjust the armrests of the office chair so that the shoulders are slightly raised when the arms are placed.
Chairs with ergonomically designed lumbar supports are best suited to reduce lower back discomfort. Fixed lumbar support is the most basic level of ergonomically designed lumbar support. A curved support is attached to the bottom of the seat back. Different people have different heights and physiques, so they may not need as much support. It is desirable to have at least one lumbar support adjustment function, and the more it is, the better. The asymmetrical adjustable lumbar support, which can adjust both height and depth, boasts the highest level of support and provides varying levels of support on both sides of the spine.
Seat adjustment function
The length of the legs is different for each person. If the seat cushion is too shallow or too deep, it will affect your posture and cause back pain. It’s a good idea to get a height-adjustable chair, but if that’s difficult, you can get a good posture with a footrest.
Measure the thighs
Make sure you can afford to slide your toes under the front tip of the seat when you sit properly on the seat. If it’s too tight, use an adjustable footrest to support your legs. If the gap between your thighs and chair is much larger than your fingertips, you may need to increase the height of your desk or desktop to adjust the height of your office chair.
With your butt pressed against the back of the office chair, try putting your palms together and passing it between the back of your calf and the front edge of the chair. You may need to move the backrest forward, add a lowback support, or replace the chair itself.
Reclining function / tilt structure
Some people prefer to sit on the front edge of the chair, while others want to sit on the backrest. In fact, both of them have an adverse effect on the lower back, but if you use a chair with adjustable reclining, you can offset the adverse effect, you can sit comfortably, and you can promote the health of your lower back.
Check your posture
Sitting properly will help keep your back healthy. Sitting in an office chair in a leaning position and straining the discs, tendons, and muscles can cause back pain.
Get a break
It is advisable to take regular breaks, stand up and walk around to improve blood flow. If you have to sit, try to sit in an ergonomic chair.
Put things within reach
It is important to keep everything you need, such as water and sticky notes, on your desk or within easy reach. By doing so, you can avoid straining your ligaments when sitting in an office chair and prevent excessive tension, twisting, and back pain. Also, in order to maintain the ideal sitting posture for a long time, be careful not to shift the sitting position.
Significant tweaks are required to set the right chair for people with back pain. Even if you take the time to make adjustments while looking at the guidelines, you may not be able to set them correctly. Consider hiring and educating professionals to teach all employees how to set up and use the right chair. It will be profitable for everyone. Studies show that neck and back discomfort is more common than other illnesses, such as catching a cold, as a reason for illness. Keeping your spine healthy contributes not only to your business, but to the overall health of your employees.