Are you spending the majority of the day by sitting on your chair?
Have you ever experienced the neck pain and back pain after a really long day at the computer desk? Legs are swollen and also stiff - shoulders as well an only what you get as a reward is a severe headache.
It is time for a few questions:
1. How are you sitting on the chair? Are you sitting straight or almost lying?
2. What is position of your head? Is pulled forward as a drawer of a kitchen line?
3. And position of your legs/feet? Are knees in 90°and feet fully connected with the floor?
4. How often during the work time do you try to stand up, walk a bit (not only to the restroom)?
5. How many times per day are you trying to do some easy stretching?
6. How many times per week are you trying to compensate your sedentary way of life?
All these questions and many more can explain your health problems. Let`s have a look what we can do for our body. And do not forget, that optimal sport activity plays really big role for our compensation. Yoga, Pilates, Nordic walking, running, skiing, etc. All counts! And regarding the position of the chair and table? Look at the text bellow:
Whether sitting or standing, be conscious of how you are working.
Movement is key – find ways to incorporate movement throughout the day.
Listen to your body – change to another posture when you start to fatigue.
Make adjustments as needed to maintain neutral postures.
Take breaks and vary tasks.
Obtain support when needed.
Work Heights for Sitting and for Standing1:
Keep your work at approximate elbow height.
Shoulders relaxed and upper arms hang normally at the sides of your body.
Elbows bent at 90 degrees or in a more open angle.
Forearms should be in-line with your wrists so that your wrists are not bent up or down.
Adjust visual targets to be slightly below eye level.
Your head remains neutral while your eyes gaze slightly downwards.
Bifocal or progressive lenses may require lower visual targets.
Some advices from UCSF1:
Find a posture where you can sit with your spine in neutral. Keep the curves!
Use your backrest to support your back instead of trying to hold yourself up.
Learn to adjust your chair for improved support.
Your lower back should be supported by the chair’s lumbar support.
The upper portion of the backrest should support your natural spine and shoulder contours.
Backrest shape should not be too hollow or push you out of neutral.
The seat pan should support your thighs.
Sit on your “sitting bones” to relieve back discomfort. Avoid rolling back on your tailbone.
Support your feet on the floor or footrest.
When your feet are not supported, it is difficult to balance on your sitting bones.
An angled footrest may help if you are sitting in a reclined posture. Use your feet to move between areas of your desk. Make sure you have enough legroom. Relocate file cabinets and trashcans. Vary your postures often. Avoid leaning on the desk. If you’re leaning, it’s time to change your posture! Take frequent breaks and breathe using your abdomen to help relax tight upper shoulder muscles. Avoid reaching. Keep frequently-used items within easy reach.
Sitting vs. Standing positions1:
When the spine is in neutral, your ears, shoulders, hips, knees and ankles should be balanced along a straight line. Your abdomen should be engaged to provide balance and support to your lower back. Imagine a plumb line hanging from your ears to your feet.
Sitting posture differs from standing because your weight is shifted backwards from your feet. While your back and hip angle will vary depending on sitting position, your spine should be in neutral in all positions. Your knees should be bent approx. 90 degrees or in a more open angle. Your feet should be supported to anchor your spine and allow you to balance on your sitting bones. 1
source: 1. https://ehs.ucsf.edu/sites/ehs.ucsf.edu/files/SittingStandingFatiguePosturalVariation.pdf