Relieve Back Pain with Ergonomic Office Chairs
Prevent Chronic Back Problems with Spine-Friendly Seating
Jun 14, 2009
Lack of proper ergonomic chairs often leads to chronic back pain, lower back pain, muscle fatigue and exhaustion. Therefore it’s essential that one invest in buying ergonomic chairs and stools for their home office.
Ergonomics is the science of aligning man-made equipment and furniture with the body’s natural curves and functions. Ergonomic furniture includes chairs, workstations, keyboard, mouse, lighting and seating equipment.
Here are some tips on what to look for in ergonomic seating and how to select an ergonomic office chair that is just right!
Follow the Curve of the Spine
Become intimately aware of your body’s curves and how the spine curves naturally. Sit on a stool or a backless chair without slouching and scrutinize the spine’s curve. Identify what shape it curves in (usually a loose S-shape) with an inward indentation at the lower back. The ideal ergonomic office chair will follow the natural curve of the spine. Scan for office chair backs that follow this natural curve and thrust outward at the area that the lower back will make contact with.
Sit on as many chairs in the shop as possible to find one that supports the back, including the upper back, mid-back and lower back. While sitting, do not slouch, lean back, hunch forward, bend shoulders or sit abnormally straight. Just relax and feel the chair mould to the back.
Make Sure Feet Touch the Ground
Both feet should be flat on the ground while sitting. Make sure the office chair has an adjustable height lever so the height of the chair can be adjusted according to the workstation’s height.
If the workstation is very high and the feet tend to dangle off the edge of the chair, place a box or a footstool underneath the legs to prevent them from being airborne.
Do not cross legs while sitting. While crossing legs is considered proper feminine social etiquette, it does nothing for the posture while sitting and in fact may add to back pain problems! Therefore keep feet together and perpendicular to the knees.
Support the Arms
Many ergonomic office chairs come designed with arm rests. Be wary of arm rests though because when positioned incorrectly they can actually add to back pain problems than reduce them!
Look for arm rests that don’t interfere with typing movements and in using the mouse. While typing, never rest the arm on the arm rest as this can lead to another type of injury known as carpal tunnel. Improper use of arm rests can also cause neck and should pain, in addition to back pain. Make sure not to hunch in the chair, and use the arm rest only while resting the arms!
Also use the adjustable height feature to ensure that while typing, the arms bend at the elbow parallel to the ground.
Choose the Chair's Material
Choose the ergonomic chair’s upholstery carefully according to the climate. Hotter climates tend to favor fabric-covered chairs since the fabric allows one's body to breathe. This will allow for a less stressful sitting experience. If one works mainly in an air-conditioned office, a leather upholstered chair might be more suitable.
If one is concerned about the chair getting dirty, then a leather chair might be a better option since it can be cleaned easily with a damp cloth.
Wheels on a Chair
A chair that can swivel is more adaptable to relocation of workstations and to minor adjustments in day to day office work. Choose wheels that will move easily both on carpeted surfaces as well as on naked floors. A chair on wheels will also help determine the proximity of the arms and body to the workstation, thereby allowing space with which to negotiate one's comfort zone.
A chair base with five wheels offers both adequate stability and mobility. This solid coverage will ensure that one does not tip over while sitting or reclining.
The Chair's Recline Mode
Ensure that the ergonomic chair has an adjustable back that can recline and lock in various comfortable positions. This will ensure that one can stretch one's back while sitting.
Get Up From the Chair!
No matter how good a posture anyone has while sitting, it’s impossible to maintain that posture over a long period of time. Therefore it is recommended that one should get up often from their chair to keep the circulation going and take mini-breaks at regular intervals. During the mini-break, make sure to do some simple stretches focused on releasing tension from the body!
Understanding ergonomics and how it affects the body is the first step to understanding the most natural, pain-relieving positions and postures to adopt while at the workstation. Be safe at work!
Be sure to check out related ergonomic articles on How to Prevent and Treat Eye Strain and How to Prevent Carpal Tunnel by using ergonomic furniture and equipment.
 |
