Does your back and neck hurt after sitting in the office chair for a few hours? Here’s how to put one together for use with your office chair.
The modern man in terms of work spends at least 160 hours (almost 7 full days) in a month on an office chair, so specialists and consultants in the field have done studies and tests over the past few years, analyzes to help make some healthy and comfortable office chairs.
Although there is a wide range of office chairs on the market, not all of them offer the support you need to sit comfortably at the office all day. Lack of support or ergonomics in the office chair have the effect of pain and numbness that can become chronic.
- What is the correct position at the office
- Back support in the lumbar area
- Looking in the center of the monitor
- Stay active to relieve back pain
What is the correct position at the office
The correct position at the desk must be a comfortable one, in which the back is left on the back of the chair, the hands are supported on the desk and the body does not bend in front to work.
The correct position at the desk depends largely on the office chair, the use of a lumbar support on the chair, as well as the ability to adjust the height so that it is perfectly adapted to the user’s needs. Even if a correct position is adopted and the chair provides a correct posture, we must not forget the breaks every hour.
Mentally check the landmarks below each time you sit in the chair to make sure the correct posture will become a habit.
- The soles touch the floor or a footrest.
- The knees are flexed at 90 degrees and are either at the same level as the hips or slightly below.
- The natural curvature of the spine is preserved either by the design of the seat back, or by means of a pillow for lumbar support
- The shoulders are relaxed, slightly pulled back.
- The forearms are placed parallel to the floor.
- The elbows are bent at 90 degrees.
- The back is supported by the back of the seat.
Back support in the lumbar area
The lower part of the back must be supported by the shape of the backrest, or the backrest must be provided with an independently adjustable lumbar support. Never slip into the chair because the lumbar area will remain without support, an additional stress on this area. Lack of lumbar support will bring on pain that can worsen over time.
Looking in the center of the monitor
Close your eyes while sitting comfortably with your head facing forward. Slowly open your eyes. Your gaze should be on the center of the computer screen. If the computer screen is above or below the gaze, it must be raised or lowered to reduce the tension generated by a stressful gaze on the back of the neck.
Stay active to relieve back pain
No matter how comfortable an office chair is, prolonged static positions do not do good to the back and is a factor that usually contributes to the development of back pain.
To avoid keeping your back in a static position for a long time, stand up and do a little movement for at least one minute every half hour. Even a short stretch or a short movement, such as going to the bathroom, will help.
A twenty-minute walk will help even more, promoting healthy blood flow that brings important nutrients to all spinal structures.