Spending quite a lot of time seated on the office chair can be related to all sorts of negative health effects such as increased risk of cancer, diabetes, etc. Taking periodic standing breaks and performing regular exercise are certainly good ideas and don't forget that there are all types of quick and easy exercises you can carry out at your desk. You can also use some sneaky ways so as to include some more movement into your day, such as taking the stairs instead of an elevator and holding walking meetings, if possible. However, doing this actually is easier said than done with the phones constantly ringing, tight deadlines for projects and continuous meetings lined up. If there's no alternative and you need to sit for your work, then the way you sit on your chair can be just vital the amount of time you sit, particularly is you find yourself in pain by the time you leave for your house in the evening.
Many experts opine that one can maintain a perfect desk posture by keeping the joints at 90 degree angles. Given ahead are some tips to help you understand how to sit on the office chairs.
Tips for Healthier Sitting
Neck and Head: When you sit on your office chair ensure that your eyes are leveled with the top of the monitor or to its top third. They would drift down naturally when you need to look at the bottom of the screen without straining your neck. It's also vital that you face the screen straight on. Experts opine that people with two monitors are likely to twist the upper body in order to view the second screen. They also say that moving the shoulders relative to the hips can also lead to stress.
Elbows and Arms: If you lean on an arm rest, it can prevent you from slouching, but could also led you to painfully scrunch up your shoulders. Experts suggest to think of a suspension bridge and after all you want every joint to hang gracefully. You need to position your arm rests at a height where you can comfortably keep your shoulders back and down, and still can reach the mouse or keyboard without stretching. Remember, elbows should typically be at 90 degrees, so that your forearms are roughly parallel to the floor.
Lower Back: Today, several newer office chairs are designed with lower back support built in, however, if yours isn't, then simply placing a pillow below your back would help. The main idea behind it is to maintain the natural, reverse C-shaped curve in the lower back.
Legs: If you notice that your knees are higher than your hips, then your chair is probably too low, while knees that are much lower that the hips means that your chair is probably quite high. Ideally, in such scenario your knees will be just lower than your hips, letting your thighs be parallel to the ground and your lower legs perpendicular.
Feet: While sitting on revolving chairs, you should firmly plant both your feet on the ground, so that the ankle joint can also be at 90 degrees. If you notice your feet hanging off the floor then the gravity might be pulling your back out of its natural curve. Experts suggest using a foot rest in such situation.
Dr. Alan L Braun, MD works in
Des Moines, Iowa is a specialist in Rheumatology, Internal Medicine and graduated University Kans Affil Hospital in 1979. Dr. Braun is affiliated with Mercy Medical Center - Des Moines and practicing for 44 years
Dr. Alexander R Shikhman, MD works in
Del Mar, California is a specialist in Rheumatology and graduated Oklahoma University Medical Center in 1995. Dr. Shikhman is affiliated with Scripps Mercy Hospital, Scripps Memorial Hospital La Jolla, Scripps Mercy Hospital Chula Vista, Scripps Green Hospital and practicing for 38 years
Dr. Alfonso E Bello, MD works in
Park Ridge, Illinois is a specialist in Rheumatology, Pain Medicine and graduated University Of Illinois College Of Medicine Chicago in 1990. Dr. Bello is affiliated with Advocate Lutheran General Hospital, Evanston Hospital, University of Illinois Hospital and practicing for 30 years