You might not be aware of the major health consequences of extended sitting and why it’s a matter of concern for anyone who spends more than 30 hours per week sitting at their respective desks. Sitting creates a variety of stressors in the body, particularly in the spines, which has only just begun to be recognised by health specialists and is the primary reason for the sudden surge in ergonomic chairs. Make sure you’re doing all that you can to maintain your spine healthy, even if you’re seated on an ergonomic chair, by following these guidelines:
Your forearms must be parallel to your spine: Your upper arms should be parallel to your spinal cord, and your upper arms and hands should be resting on the work table while you sit at your desk. Your elbows must be flexed at a 90° angle at this stage. If they aren’t, raise or lower your office chair as necessary. Arms held exceptionally high or low might put a strain on your shoulders, joints and upper back, resulting in pain.
Elevate your chair to aid your sit-to-stand transition: If your seat is too low, you’ll have to bend your upper body more to get up, putting greater strain on your knees, hips, and ankle joints. A relatively low seat will produce repetitive strains and possibly aches in these joints after continuous use. A comfortable seat height allows you to effortlessly place your feet on the floor while bending your hips and knees at a 90° angle.
Support your feet by boosting them: Your desk or chair may be excessively high at times without an adjustable option. In such circumstances, rather than letting your feet hang all day, consider utilising a footrest to prop and relax them. A footstool relieves strain on your feet and legs, potentially reducing leg pain at the days’ end.
Adjust the movement and back support in your chair: Ergonomic chairs should be angled up to or just past 90 degrees to give back support. Some chairs include excessive swivel and recline settings that can be locked to keep the chair from tilting back. Lower back support is also available in some chairs, with an adaptable band that can be pushed down or up to fit in the lower back for added support.
Reconsider your sitting posture: Make an effort to press your rear against the chair’s back, and avoid sagging or slouching, which can put additional strain on your lumbar discs and other lower-back structures. Maintaining an ergonomically supportive posture is essential for optimum spine health. Every half-hour to an hour, take a break and move about or walk a short distance to ensure that your posture is appropriately supported when you sit.
Your armrest should be adjusted to support your shoulders: Armrests help relieve shoulder and neck strain while also lowering the probability of slumping forward in your chair. Adjust the armrest on your chair so that your arms are raised slightly at the shoulders. As a result, the armrest will support the elbow and relieve the strain off the shoulders.
Make these ergonomic modifications today to help minimise unnecessary stresses on your spinal cord and other joints by synchronising your workspace, office chair, and posture. If you’re out looking for a quality chair, keep the tips mentioned above in mind while you examine the seat’s height, lumbar support, backrest, armrests, width, depth, and swivel.