Around 70% of America’s workforce sits in an office chair most of the day. Then we spend extended time sitting down, eating, studying, watching T.V., and driving. All of this time spent sitting is taking its toll on our bodies.
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Sitting places added stress and pressure on the back because it transfers the body’s full weight onto the buttocks and thighs. Sitting for long periods can cause pressure to increase on the discs, which can lead to severe/chronic back pain. Sitting also takes a toll on the lower extremities. As the blood stays in the legs and feet, this creates a sluggish return of blood to the heart.
In addition to sitting, proper body mechanics are not implemented. Most of us sit with an improper posture, which can not only cause physical discomfort but also contributes to other health problems, which include:
Using a well-made ergonomic chair can help reduce fatigue, and discomfort, increase blood flow, reduce injury, and increase job productivity.
If it is to be used at a computer station or on a factory machine, it needs to be able to handle the tasks and fit the worker’s size. Here are some recommendations to help you pick a quality chair to increase comfort and reduce injury.
Use a chair with casters either in the form of a pivoting roller/with wheels and a 5-point base to make movement easier. There are different types of casters, some for carpet use and soft wheel casters for hard surfaces like tile and linoleum. Rubber locking casters can help prevent tipping. Also, choose a chair that swivels easily.
The seat pan supports the majority of your weight. A chair with a cushion made from dense foam padding or spring coils is better than a basic cushion that loses its shape and compresses, which causes discomfort, imbalance, and hip/back fatigue. The pan should be at least one inch wider than the hips and thighs on each side. The front part of the seat should slope down a little and allow a fist-sized space between the back of your knees and the front edge of the seat pan to reduce pressure on the back of the thighs.
Also, a chair with tilting adjustments allows the individual the ability to have a forward working posture or a properly reclined posture. Some seat pans also have a sliding mechanism that can be beneficial. This means small and tall users can adjust the seat pan’s distance from the backrest.
Adequate back support is the most essential element of a backrest. Inadequate back support places added pressure on the spine. The backrest should be small enough to fit the small of the back, the pelvis, and the back of the rib cage or be curved. Both provide adequate support. A lot of the chairs come with a built-in adjustment that can be adjusted by turning a knob on one side or under the chair. Chairs with back supports that are large enough to provide mid-back and upper-back support are a bonus.
Chairs with adjustable height and width are necessary with a chair with armrests. The armrest should be soft, comfortable, and 2 inches wide for adequate surface area.
Pretty much all chairs come with a seat height adjustment. A properly adjusted seat means that your feet can rest properly on the floor while the upper body is aligned with the computer, display, and keyboard. Hydraulic adjustments are standard on most chairs, but pneumatic adjustments allow you to adjust the seat height while sitting on the chair. Keep in mind the mechanism to adjust the seat should be easy to reach.
The chair recline/tilt adjustment changes the angle of the entire seat. Like with the backrest angle adjustability, a reclined chair transfers upper body weight to the backrest of the chair. However, locking the backrest in one position is not recommended or beneficial for the back.
For most, a footrest is not necessary. But if additional foot support is necessary, a floor-mounted rest will allow you to rest your feet comfortably.
Remember the cleaning and maintenance that goes into the chair when choosing which. Upholstery is the most common covering but is not the easiest to keep clean. Vinyl and leather covers are easy to clean but don’t breathe well and can generate heat in the legs.
Other than using an ergonomic chair, here are some precautions to minimize discomfort and injury while sitting:
This will increase blood flow and reduce fatigue. Small changes will go a long way and keep you comfortable and healthy.
Because we spend so much time in a chair, we must have the right one to protect our spines. Think of the chair as a piece of work equipment to optimize productivity. Ergonomics utilized to the fullest means less back pain and better focus.
When your body is truly healthy, you will reach optimal health and a proper physiological state. We want to help you live a new and improved lifestyle. Over the last two decades, while researching and testing, we have learned what works effectively at decreasing pain while increasing human vitality.
Ergonomic chairs have come a long way and help reduce spine problems and pain and improve movement. Improving spinal health and hygiene at work is as simple as taking breaks for light stretching, walking around, and utilizing ergonomic office products to stay fit and injury-free. Whatever you choose, understand how your back and neck are moving/functioning during the workday/night by using ergonomic fundamentals that will keep your body/mind healthy and prevent office injuries.
The information herein on "Using an Ergonomic Chair and Adjustments for a Healthy Back" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.
Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.
We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.
Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*
Our office has reasonably attempted to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.
We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.
We are here to help you and your family.
Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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