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How to Sit on Office Chairs to Prevent Lower Back Pain


No matter how many creature comforts can be added to the office, office work still tends to be a pain, albeit in the psychological sense. Prevailing causes include deadlines that loom every single day, a number of clients who are tough to deal with, and co-workers who aren’t known for being team players. But if you pay no attention to the manner in which you sit whilst working on reports or sending emails, then you could end up experiencing physical pain as well.

Physical pain experienced due to a habit of not sitting properly whilst working is mostly experienced on the lower back, but it’s not unheard of for this pain to radiate to, if not originate from, other parts of the upper body.

Prevention of this pain, of course, involves making corrections to your sitting position. Below is the proper way of sitting on the ergonomic chairs of your offices.

How to Sit Properly Whilst Working

Fully appreciating all of the steps that need to be taken in order to improve your office work posture involves first knowing that there are a number of small things that we do every day that have negative effects on our postures. Many of these things can happen whilst we are in front of our computers. As such, it’s important that we set ourselves up in such a way that proper posture is easy to do.

The best way we can set ourselves up in such a way that proper posture becomes certain is the use of ergonomic chairs. And the best ergonomic chairs to sit on are those that can accommodate your individual sitting needs. Such kinds of chairs typically have the following features: adjustable seat height and depth, backrest with lumbar support, adjustable armrests, swivel, and rolling castors.

Once you have an ergonomic chair to sit on, the next thing to do is to make the following postural and seat adjustments.

Keep the back perpendicular to the seat.

Slouching is the friend of lower back pain, so keep that back of yours at a 90-degree angle. It can be tempting to adjust the angle of the backrest in such a way that it’s perpendicular to the seat to ensure this, but this can only encourage slouching. So adjust the backrest ten degrees back instead.

Keep the head up!

A lot of focus may be needed in this step. Keep both head and neck above the shoulders. The head should be kept straight, and the thing you are focusing on directly in front and center of your vision.

Keep all things in reach.

In order to ensure that you aren’t slouching constantly, you may begin by pulling all required equipment closer to you. By bringing both keyboard and mouse closer to you, you limit the instances you are overreaching.

Adjust the chair

Chair adjustments have been mentioned a number of times above, but more adjustments are needed to ensure that you are properly seated.

Properly adjusting your ergonomic chairs involves the following steps:

First, push hips until they reach the backrest of the chair. At the same time, adjust the chair in such a way that the upper arms are parallel with the torso. Once the upper arms are parallel with the torso, you should then ensure that the forearm is not only perpendicular with the upper arm, but also in line with the table height. Hands need to be aligned with the forearms. Chair height must be adjusted in such a way that knees are horizontal with the floor, if not a little lower with respect to your hips.

Investing in sit stand workstations can make chair adjustments easier. Since their heights can be adjusted to allow not only for working whilst seated, but also for working whilst standing, they can help make forearm alignment with table height and hands alignment with forearms an easier task for you.

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