In the last few blogs I have posted I went over the dangers of sitting all day. As I outlined before, it is not good to remain seated for a majority of the day. The body is not built for it. Which is why in one of my older blog posts I went over some subtle exercises that you can do at the office so that you can get off your butt now and then. I also informed you of some top-rated office chairs that are good for your back, neck, and overall health. However, a good chair will only help so much if you don’t sit properly. For this reason, I think it is important that I address the best way to sit before any of you go out and buy a new chair.
Sitting in a chair properly will not only reduce stress and strain on muscles, tendons, and the skeletal system, but it will also reduce your risk of developing musculoskeletal disorder (MSD). This is why it is crucial that you sit properly. The United States Department of Labor outlines the proper way to sit at your desk to reduce stress and promote health. The following are instructions on how to position each part of the body while at your desk:
Hands, wrist, forearms should be straight, in-line and about parallel to the floor
Head should be level or bent slightly forward, forward facing, and balanced. It should generally be in-line with the torso
Shoulders should be relaxed and upper arms should hang normally at the side of the body
Elbows stay close to the body and are bent between 90 and 120 degrees
Feet should be fully supported by the floor or footrest
Back should be fully supported with appropriate lumbar support, when sitting vertical or leaning back slightly
Thighs and hips should be supported by a well-cushioned seat and generally parallel to the floor
In addition to doing the occasional exercises, it is also good to change your posture while working. You can adjust the seat of your chair so that it is in declined position. This means that the your butt will be higher than your knee. You can also recline the back portion of your seat so long as the torso and neck are still straight. If possible, it can also be good to work in a standing posture so long as your legs, torso, neck, and head are in-line and vertical.
If you are still a little unsure if you are sitting correctly this video should help illustrate what I have talked about.
It’s important to not be completely sedentary at work. You should change your position and do some exercises when possible. The human body is not meant to stay in one position for a prolonged period of time. Your body is built for movement.
Don’t let your chair bring you down
And if you have back pain, lower back pain or knots in your shoulders from sitting all day long, call me today and arrange for your pain consultation. I’ll help you get to the bottom of your pain and help you get relief. (636) 391-1611
P.S. Check out my blog next week to find out more about the several negative effects of poor posture.