|
Considering an average office employee spends about 93,000 hours sitting at their desk over their life, choosing the correct office chair for you is so important.
Here we concentrate on the science of the posture and then recommend some chairs available to purchase through all4myoffice.com:
New research using magnetic resonance imaging (MRI)suggests that sitting in an upright position actually places unnecessary strain on your back, which can lead to chronic pain problems if you spend long hours sitting.
A 135 degree body-thigh sitting posture was found to be the best sitting position, compared to a 90-degree posture, which most people consider normal. Sitting in a proper anatomical position is so important, since the strain put on the spine and its associated ligaments over time can lead to back pain, deformity and chronic illness.
The 'slouch' position showed a reduction in spinal disk height, demonstrating a higher rate of wear and tear on the lowest two spinal levels. Overall, researchers concluded that the 135 degree position was the best. As a result, Dr. Bashir and colleagues advise patients to stave off future back problems by correcting their sitting posture and finding a chair that allows them to sit in an optimal position of 135 degrees. Many ergonomic office chairs available at All4myoffice provide this.
Help your posture
Improve posture with forward flex
By LISA LIDDANE
We've moved on to the second half of our basic Pilates mat work. The exercises are excerpted from "Pilates," a new book by Rael Isacowitz, founder of Body Arts and Science International in Costa Mesa. This week's exercise helps improve posture while sitting.
Spine stretch
Targeting the hamstrings and back
- Inhale. Sit upright on floor with legs extended, feet shoulder-width apart and toes pointing to the ceiling.
- Raise arms so they're parallel to the floor and palms face each other.
- Exhale. Roll upper body forward, starting with your head.
- Inhale. Draw in the abs, curve and lengthen the back as you continue to roll as far forward as you can.
- Return slowly to the starting position, beginning with the hips.
- You should feel this in your hamstrings.
Sitting posture in your office chair
Avoid back pain and deformity by a combination of:
- Adopting a user-friendly workstation by adjusting the office chair, computer and desk positioning
- Modifying sitting posture in office chairs. Many people sit towards the front of their chair and end up hunching forward to look at their computer screen. The better seated posture is to sit back in the chair and utilize the chair’s lumbar support to keep the head and neck erect.
- Taking stretch breaks and walking breaks if sitting in office chairs for long periods of time.
- A consistent, comfortable workstation depends on where the computer screen is situated, where the hands and feet are placed, and the kind of office chair.
- The diagram below shows an easily remembered approach to fitting a seated workstation to the individual. Select or adjust the position or the work surface, then adjust the office chair.
- Choose the surface height for the desk (standing, sitting or semi-seated) best for the task to be performed. Architects and draftsman may want a higher surface for drawing while computer entry work could be seated or standing, depending on the need to use other tools or references. The specific height of the work surface will also need to vary based on the height of the individual worker.
- Adjust the seat of the office chair so that the work surface is “elbow high.” A fist should be able to pass easily behind the calf and in front of the seat edge to keep the back of the legs from being pressed too hard and the feet from swelling. Two fingers should slip easily under each thigh. If not, use a couple of telephone books or a footrest to raise the knees level with the hips. The backrest of the office chair should push the low back forward slightly. If these adjustments cannot be adequately made with the existing office chair, a different make or type of chair may be considered.
- Fit the height of the computer screen. Sit comfortably in the newly adjusted office chair. Your eyes should line up with the center of the computer screen. The screen can be raised using books or a stand if needed.
|
