Low back pain and neck pain can be prevented by properly adjusting your office
chair. At Doroski Chiropractic Neurology in
Woodbridge VA we see tons of people complaining of back pain. Most of them sit in improperly adjusted
chairs. These tips should help you
prevent some general low back issues that lots of people experience. Visit us at Doroskichiropractic.com for other
blog tips and to schedule an appointment.
The first step in setting up an office chair is to establish
the desired height of the individual’s desk or workstation. This decision is
determined primarily by the type of work to be done and by the height of the
person using the office chair. The height of the desk or workstation itself can
vary greatly and will require different positioning of the office chair, or a
different type of ergonomic chair altogether.
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.
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 strain on the upper spine.
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 upper spine and
shoulders, and it should make you less likely to slouch forward in your chair.
Doroski Chiropractic Neurology
3122 Golansky Blvd, Ste 102
Woodbridge VA 22192
703 730 9588
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