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Proper Office Chair Posture

Preventing Pain: Proper Office Chair Posture


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Sitting for long periods of time during the work week can lead to long-term spinal issues and back pain. Especially if you are not conscious about repetitive postures and gestures that can put unnecessary pressure on your back and spine. Taking some time to arrange your office equipment and take notice of how many hours you are logging without movement can help prevent problems in the future and keep you and your spine feeling great.

Tips for Office Chair Posture and Ergonomics

Most people who work in an office environment spend 40 hours or more a week in their place of work. Most of that time is spent sitting. Be sure that the way you are sitting won’t cause you problems later in life:

  • Sit Properly – It is natural for people to begin to slouch forward, especially when sitting for extended periods of time. Office workers can often be seen leaning on their desk or lowering their body into their office chair. The static posture of sitting puts a lot of pressure on back muscles and spinal discs, and slouching can overstretch spinal ligaments. Remind yourself to sit straight throughout the day, with a sticky note or alert on your desktop. Adjust your office chair so that it is supportive and fits your bodily dimensions properly. Ensure your chair is at the proper height for your desk, with your elbows resting at its surface at a 90-degree angle.
  • Arrange Office Equipment – Arranging your chair and desktop or laptop in relation to your desk is equally important. Be sure your computer screen is centered where your eyes look at resting eye level. This can help eliminate unnecessary strain on your upper back. If you cannot easily slide your fingers under your thighs at the edge of the chair, you may require a foot rest to relieve pressure off of your legs. If there is too much space, request having your desk height elevated. Depending on the type of work you do, a standing desk may be appropriate.
  • Get up and Move – No matter how well-arranged your office space, maintaining a static position for longer than two hours at a time can cause back strain and pain. Be sure to stand, go for a walk, make a trip to the bathroom, grab a coffee, or stretch near your desk every couple of hours to alleviate tension and increase circulation. A twenty minute walk is ideal. If possible, schedule a walking meeting or go for a walk on your lunch break. Make regular movement a priority to keep your joints, muscles and ligaments loose and help you stay comfortable. New research shows that the more you sit, the higher your risk of cardiovascular disease, cancer, and type II diabetes – all of which cause mortality.

Need Treatment for Spinal Pain in Calgary?

If you are experiencing pain or discomfort from sitting for extended periods of time, contact a pain clinic in Calgary for pain management and treatmentnt and treatment, Alberta Back & Neck Rehab & Sports Injuries Clinic for an assessment. Our team of experts provide spinal decompression at our clinic in Calgary, and can help you manage pain and feel your best. Call us at 403-234-0040 or contact us online to schedule your appointment.

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