Whether you are a student or employee, sitting at your desk for extended periods of time can lead to cumulative health concerns.
Lower back pain has been associated with improper sitting time and time again. In addition, the spinal column contains most of your nervous system and has a large effect on your overall health. Implementing these guidelines sooner will lower the risk of developing health problems as you grow older.
- 2016 study indicated that subjects who registered lower back pain showed a clear trend toward a more static sitting behavior.
- 2018 study showed longer duration of sitting time, especially with low physical activity, increased the risk of lower back pain.
- 2019 study among office workers showed an association between sitting behavior and chronic lower back pain.
- 2021 study on telecommunication employees working from home showed their musculoskeletal pain indicated a need to inform home workers about using their equipment more ergonomically, exercising, and using breaks more effectively.
Features to look for in an ergonomic chair
- Backrest should fully support and conform to the natural curves of your lumbar, or lower back.
- The dimensions of the chair, such as depth, should accommodate your hips comfortably
- Adjustable armrests
- Height adjustable to better align yourself with desk or work surface
- If you haven’t caught on already, an ergonomic chair should be fully adjustable to your body.
Now, how to adjust your chair?
Raise your chair until your elbows are at a 90-degree angle with naturally dropped shoulders.
Adjust the armrest height to align with the desk. The mouse and keyboard should be at relaxed shoulder height.
Keep your knees at a 90-degree angle to reduce the strain on your knees and hips. If you notice your feet do not touch the ground, consider purchasing a footrest for your feet to rest firmly on to prevent improper posture from occurring over time.
For a free solution, try using a stack of books, a box, or a rolled-up yoga mat.
Position your screen at a neutral position for your neck. If you notice yourself hunching over or neck bending too up or down while looking at your screen, adjust the height and distance to a position at eye level.
Integrate movement and frequently get up and out of that chair! Sitting for long periods of time can cause joint pain, muscle fatigue, and stiffness in the body. Take routine breaks to stretch at least once every hour.
Start implementing these ergonomic guidelines at your desk to prevent chronic lower back pain!
Check out our top 10 ergonomic office chairs available on Amazon
