If you have a desk job where you spend hours each day sitting down, it is imperative that you pay attention to the health of your spine. Your neck, back, and other joints can experience a significant reduction in strain when your spine and the tissues surrounding it are adequately supported while you sit. It is simple to make new modifications to your workstation thanks to recent advancements in design and technology. Make sure you are taking all the necessary precautions to maintain the health of your spine while seated by paying attention to these tips:
Keep your upper arms parallel to your spine
Your forearms and hands should be resting on the work surface while your upper arms are comfortably positioned parallel to your spine when you sit at your desk. Your elbows should be 90 degrees bent at this point. If not, move your office chair to a higher or lower position as needed. Excessive elevation or descent of the arms can put strain on the upper back and shoulder joints, leading to pain.
Raise your chair to support sit to stand movement
When you try to get up from a low-seated position, you will have to bend your upper body more, which puts more strain on your knees, ankles, and hips. A lower-level seat will put repeated strain on these joints over time, potentially causing pain. A comfortable seat height is one that allows you to easily plant both feet on the floor and flex your hips and knees to a 90-degree angle.
Boost your feet for support
Your desk or chair may occasionally be too high if there is no way to raise it. In such circumstances, think about elevating and resting your feet with a footstool rather than leaving them hanging all day. By relieving pressure on your legs and feet, a footstool can help lessen foot pain at the end of the day.
Adjust your work surface to match your height
Consider raising the height of your workstation or desk if you are tall and must constantly bend forward to read printed material or type on your keyboard. You can then raise your chair to a more comfortable height by raising your desk, which will ease the strain on your back.
Measure the depth of your seat
It may not occur to you to consider the depth of your seat, but the right seat depth can significantly reduce back pain. The distance measured between your seat’s front and back edges is referred to as its seat depth. First, recline your chair to its maximum position to determine the appropriate seat depth. Next, make a fist, bring it to the edge of the chair, and press it against your calf to measure the space between the front edge of the chair and your calves. Your calves and the front edge of the chair should be able to accommodate your entire fist, which indicates that your blood circulation is probably not restricted. Your chair is probably too deep if it isn’t.
Adjust your chair’s swivel and back support
Your work chair should be angled up to or slightly past ninety degrees to support your back. Overly adjustable swivel and recline features on certain chairs can be locked to keep the chair from tipping back. With an adjustable band that can be adjusted up or down to fit in your back for additional support, some chairs also provide lower back support.
Re-evaluate your sitting posture
Try to keep your lower back pressed against the chair’s back as much as possible. If you do otherwise, you run the risk of putting undue strain on your lumbar discs and other lower back structures. Keeping your posture ergonomically supported is essential for maintaining the health of your spine. Every thirty to sixty minutes, try to take a short walk or break to ensure that your posture is properly supported while you sit.
Watch the height of your screen
Once your back is supported, your legs are at a comfortable height, and your chair is adjusted to the table, close your eyes and take a deep breath. With your eyes closed, casually face forward and aim them toward the center of your computer screen when you open them. Make sure the screen is level with your eyes. Use a small box, like a shoebox, or a stack of books if you need to raise your laptop.
Adjust your armrest to support your shoulders
Armrests are a great way to lessen shoulder and neck strain as well as the chance of slouching forward in your chair. The armrest on your chair should be adjusted so that your arms are slightly raised at the shoulders. By doing this, the weight will be removed from the shoulders and the armrest will be able to support only the elbow.
If you are looking forward to making your office chair as ergonomic as possible without any hassle, Armstrong office furniture is the place to check out.