How is YOUR posture when you work? Essential advice!!

Health and Wellness


CHAIR ADJUSTMENTS



Contrary to popular belief, sitting, which most people believe is relaxing, is hard on the back. Sitting for long periods of time can cause increased pressure on the intervertebral discs — the spongy discs between the vertebra. Sitting is also hard on the feet and legs. Gravity tends to pool blood in the legs and feet and create a sluggish return to the heart.



The following recommendations can help increase comfort for computer users:



"Dynamic sitting", don’t stay in one static position for extended periods of time.

When performing daily tasks, alternate between sitting and standing or take small walking breaks throughout the day.

The chair back should have a lumbar support

Adjust height of backrest to support the natural inward curve of the lower back.

It may be useful to use a rolled towel, lumbar roll or cushion to support the low back.

The angle of the back rest is subjective but the trunk and upper legs should form an angle between 90 to 115 degrees.

Adjust height of chair so feet rest flat on floor

Sit upright in the chair with the low back against the backrest and the shoulders touching the backrest.

Thighs should be parallel to the floor and knees at about the same level as the hips.

Back of knees should not come in direct contact with the edge of the seat pan. There should be 2-4 inches between the edge of the seat and the back of the knee

Arm rests should be removable and the distance between the arm rests should be adjustable.

Adjust height and/or width of armrests so they allow the user to rest arms at their sides and relax/drop their shoulders while keyboarding.

Don’t use armrests to slouch. Also, chair arms should not noticeably elevate your shoulders or force you to move your arms away from your body to use them.

Elbows and lower arms should rest lightly on armrests so as not to cause circulatory or nerve problems.

Use a footrest when attempts to adjust your chair and the rest of the workstation fail to keep your feet on the ground.

Ensure that you have some space (2-3") between the top of your thighs and the underside of your workstation.

Have enough space under your work surface so that you can pull your self all the way up to the edge of the desk with room for your legs and knees to fit comfortably.