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BACK PAIN
Reducing
back pain while sitting in office chairs ...
Sitting in office chairs for prolonged periods of time can be
a major cause of back pain. Sitting is a static posture that can cause
increased stress in the back, neck, arms and legs, and can add a tremendous
amount of pressure to the back muscles and spinal discs. Additionally,
sitting in a slouched-over or slouched-down position in a chair can
overstretch the spinal ligaments and strain the spinal discs.
Besides being uncomfortable, over time poor sitting posture and workplace
ergonomics can damage spinal structures and contribute to recurrent
episodes of back pain.
Here are some important guidelines to help make sure that your office
chair and work area is as comfortable as possible and causes the least
amount of stress to your spine:
1. Elbow measure
Begin by sitting comfortably as close as possible to your desk so that
your upper arms are parallel to your spine. Rest your hands on your
work surface (e.g. desktop, computer keyboard). If your elbows are not
at a 90-degree angle, move your chair either up or down.
2. Thigh measure
Check that you can easily slide your fingers under your thigh at the
leading edge of the chair. If it is too tight, you need to prop your
feet up with an adjustable footrest. If there is more than a finger
width between your thigh and the chair, you need to raise the desk/work
surface so that you can raise your chair.
3. Calf measure
with your buttocks up against the chair back, try to pass your clenched
fist between the back of your calf and the front of your chair. If you
can’t do that easily, the chair is too deep. You will need to
adjust the backrest forward, insert a lumbar support, or get a new office
chair.
4. Lower-back support
your buttocks should be pressed against the back of your chair, and
there should be a cushion that causes your lower back to arch slightly
so that you don’t slump forward as you tire. This support is essential
to minimize the load (strain) on your back. Never slump or slouch in
your chair, as that places extra stress on your spine and lumbar discs.
5. Eye level
close your eyes while sitting comfortably with your head facing forward.
Slowly open your eyes. Your gaze should be aimed at the center of your
computer screen. If your computer screen is higher or lower than your
gaze, you need to either raise or lower it.
6. Armrest
Adjust the armrest of your chair so that it just slightly lifts your
arms at the shoulders. Use of an armrest on your office chair allows
you to take some of the strain off your neck and shoulders, and it should
make you less likely to slouch forward in your chair.
While this article is about traditional office chairs, some people prefer
more active chairs, such as a Swedish kneeling chair or a Swiss exercise
ball. Traditional chairs are designed to provide complete support, but
a kneeling chair (or Swedish kneeling chair) promotes good posture without
a back support, and an exercise ball (or Swiss ball) helps develop your
abdominal and back muscles while you sit. It’s advisable to first
talk with your doctor prior to using one of these types of chairs if
you have an injured back or other health problems.
Finally, no matter how comfortable you are in your office chair- prolonged,
static posture is not good for your back. Try to remember to stand,
stretch and walk for at least a minute or two every half hour. Moving
about and stretching on a regular basis throughout the day will help
keep your joints, ligaments, muscles and tendons loose, which in turn
will help you feel more comfortable, more relaxed and more productive.
Please feel free to pass/e-mail this to all your colleagues
at work, if you’d like to receive more articles send an email
to robert@sydneybackclinic.com.au or visit: www.sydneybackclinic.com.au
Robert Dehn
Neuroskeletal Therapist
Sydney
Back Clinic
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