Office CHair/Desk Ergonomics

[Yebsite]

i spend 12+ hours online every day and sitting with poor posture all that time has fucked up my back awfully... i have painful knots, shoulders are more rounded now and my posture is slouched... wtf does anyone have a cure for this? this is the best advise i could find so far...



Once the workstation has been situated, then the user can adjust the office chair according to his or her physical proportions. Here are the most important guidelines - distilled into a quick checklist - to help make sure that the office chair and work area are as comfortable as possible and will cause the least amount of stress to the spine:

Elbow measure
First, 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, adjust your office chair height either up or down.
Thigh measure
Check that you can easily slide your fingers under your thigh at the leading edge of the office chair. If it is too tight, you need to prop your feet up with an adjustable footrest. If you are unusually tall and there is more than a finger width between your thigh and the chair, you need to raise the desk or work surface so that you can raise the height of your office chair.
Calf measure
With your bottom pushed against the chair back, try to pass your clenched fist between the back of your calf and the front of your office chair. If you can’t do that easily, then the office chair is too deep. You will need to adjust the backrest forward, insert a low back support (such as a lumbar support cushion, a pillow or rolled up towel), or get a new office chair.
More Office Chair Info

Ergonomic Chairs

Office Chair Back Support

Low back support
Your bottom 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 or slouch down in the chair as you tire over time. This low back support in the office chair is essential to minimize the load (strain) on your back. Never slump or slouch forward in the office chair, as that places extra stress on the structures in the low back, and in particular, on the lumbar discs.
Resting 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 to reduce neck strain.
Armrest
Adjust the armrest of the office chair so that it just slightly lifts your arms at the shoulders. Use of an armrest on your office chair is important to take some of the strain off your neck and shoulders, and it should make you less likely to slouch forward in your chair.
No matter how comfortable one is in an office chair, prolonged static posture is not good for the back and is a common contributor to back problems and muscle strain. To avoid keeping the back in one position for a long period, remember to stand, stretch and walk for at least a minute or two every half hour. Even a quick stretch or some minimal movement – such as walking to the water cooler or bathroom – will help.

A twenty minute walk will help even more, promoting healthy blood flow that brings important nutrients to all the spinal structures. In general, moving about and stretching on a regular basis throughout the day will help keep the joints, ligaments, muscles and tendons loose, which in turn promotes an overall feeling of comfort, relaxation and ability to focus productively.

While this article is about traditional office chairs, some people prefer more active, ergonomic chairs, such as a Swedish kneeling chair or a Swiss exercise ball. While a traditional office chair is designed to provide complete support, these alternatives help promote good posture without a back support. They also require more active use of one’s muscles (e.g. for balance and to sit upright). If you have an injured back or other health problems, it is advisable to first talk with your doctor prior to using one of these types of chairs.

http://www.spine-health.com/wellness...duce-back-pain

[Belly Buster]

A good article, but for all of those lazy fucks who just want to slouch in their chair (that's most of this site), here's your guide:

• Drink lots of water
• Visit the chiropractor

Remember, cure is always better than remedy.

[DRK Star]

Yeb,

That is actually some very good advice, and I have seen those positions referenced over the years by several people when referring to proper ergonomic postures when sitting at a desk.


I have been using a chiropractor for several months now, but its not helping. In fact, it made it worse.


Get up and move around every 30 minutes. Drink Water (I keep a sport cap squeeze bottle nearby if I can).


I wish I never underestimated the importance of proper posture and taking good care of my back when I was younger. I was too into beating the shit out of myself with athletics and now I am paying the price.

[Vwls]

Ergonomics are important, and so is daily movement. Here is what I did and it seems to be working very well:

1) Get yourself a 70 cm exercise ball and replace your office chair with it. (They are very affordable - look online!) Sitting on the ball forces you to sit up straight even though you are used to hunching over - it also strengthens your core and burns calories. Be sure to blow up the ball to the exact height that allows your arms to remain in the ergonomically correct position as you type. If you are short, get a foot pad or lift for under the desk to maintain ergonomic position with your legs.

2) Every couple of hours, get up from your desk and take a walk. Set an alarm to remind yourself. Drink plenty of water.

3) Find something to do on weekends that gets you out and moving. Even if it's just walking the dog, it will make a difference.

4) Get a few adjustments from a competent chiropractor to realign your spine - you don't have to keep going back endlessly once the discomfort has been relieved if you are using the ball daily and moving a bit every day as well.