If you work a desk job that involves sitting for hours a day, it's important to pay attention to the health of your spine. Adequately supporting your spine and its surrounding tissues while sitting can put a lot of weight on your neck, back, and other joints. With recent advances in design and technology, it's easy to make new adjustments to your workstation. When you're seated, make sure you're doing everything possible to ensure the health of your spine by following these tips. “Ergonomics Tips For Synchronizing Your Work Station and Office Chair” is what this article is all about.
When you sit at your desk, your upper arms should be comfortably placed connate to your spine and your forearms and hands should be resting on the work surface. At this point, your elbows should be bent at a 90-degree angle. If they are not, adjust your office chair up or down as needed.
Keeping your arms unusually high or low can put pressure on your shoulder joints and upper back, causing pain.
If your seat is too low, you will over-bent your upper body when you try to get up, which puts increased stress on your hips, knees, and ankle joints. With extended use, the lower level seat will cause repeated stress and potential pain in these joints.
Sometimes, your chair or desk may be too high without an variable option. In such cases, consider using a footstool to support and rest your feet instead of hanging around all day.
Using a footstool will reduce the pressure on your feet and legs, which can reduce foot pain at the end of the day.
If you are tall and have to constantly lean forward to type on your keyboard or read printed material, consider raising the height of your workstation or desk.
Elevating your desk will allow you to raise your chair to a more appropriate height, which will reduce strain on your back.
Your seat depth may not be something you think about, but having the right seat depth can make a difference in your back pain. Seat depth refers to the length between the back edge of your seat and the front edge.
To check the proper seat depth, first, sit fully in your chair. Then, check the space between the front edge of your chair and your calves by making a fist and pushing on the calf by bringing it to the edge of the chair. If you can fit your full fist between the front edge of the chair and your calf, you probably have enough room for circulation. If not, your chair is likely too deep.
Moving the backrest of the chair, adding a cushion, pillow, or rolled-up towel to support your lower back, or changing your office chair are some possible solutions to this problem.
Your work chair should provide back support at an angle of 90° or just behind it. Some chairs may have excessive swivel and recline options, which can be locked to prevent the chair from receding.
Some chairs also have lower back support with an adjustable band that can be moved up or down to fit the smaller of your back for added support.
Make these ergonomic adjustments today to synchronize your workplace, office chair and your posture to help relieve unwanted stress on your spine and other joints. If you find yourself in the market to buy a new chair, consider the above tips and carefully study the height, width, depth, armrest, backrest, lumbar support and swivel of the seat.