| Proper posture is vital both at work and at home. | | | | standing to relieve pressure. It is important to change |
| Ergonomic posture is a valuable part in preventing or | | | | feet and position about every 15 minutes. |
| managing back pain during any activity. Bad posture | | | | Office Chair Posture |
| while sitting in an office chair, driving, or standing for | | | | While many of us are increasingly spending large |
| long periods of time can lead to back pain. | | | | portions of our day in front of a desk it is important to |
| When standing it is important to maintain the natural | | | | have a correct posture. Bad posture can result in back |
| curve of the spine in order to achieve good posture | | | | pain and neck pain. Most of this pain is avoidable and |
| and when seated in your office chair, it is important to | | | | can be achieved by: |
| keep the correct spine position for body health. | | | | - Adjust the office chair, computer, and desk |
| Standing Posture When standing it is important to | | | | positioning |
| maintain the natural curve of the spine in order to | | | | - Modify your sitting posture from a forward leaning |
| achieve good posture. The spine is similar to the letter | | | | slump. The best position is to sit back in the chair and |
| S when viewed from the side and maintaining the two | | | | to use the chairs lumbar support to keep the head and |
| curves is what is key to proper posture. | | | | neck erect. |
| · Your head should be directly over the | | | | - Periodically take stretching and walking breaks when |
| shoulders (chest out, head back) | | | | sitting for long periods of time.A consistent and |
| · Keep Shoulders directly over the pelvis | | | | comfortable work environment can depend on |
| · Tighten the core abdominal muscles | | | | placement of the computer screen, where the hands |
| · Tuck in the buttocks | | | | and feet are and the type of office chair. |
| · The feet should be slightly apart, with one | | | | - Choose the surface height of your deskThis can |
| foot slightly ahead of the other, with the knees bent | | | | vary depending on the task performed. It also should |
| slightly. | | | | be adjust to the particular height of each worker. |
| When you first attempt this posture if you are not | | | | - Adjust your chairYour work surface should be elbow |
| already doing it, you may feel a bit awkward. Give it | | | | high. Two fingers should be able to slip under the thigh. |
| some time and it will begin to feel natural. It can | | | | If this in not possible then a foot rest might correct this. |
| sometimes be tiring and this can be due to weak | | | | The back of the chair should push the lower back |
| rhomboids and middle trapezius (spine muscles). This | | | | forward slightly to offer lumbar support. Many typical |
| can be done using light weights or elastic bands. You | | | | chairs cannot do these functions and an ergonomic |
| will see improvement shortly after beginning these | | | | chair is recommended. |
| exercises. | | | | - Proper screen heightSit in your new chair and close |
| Another cause of pain is prolonged standing on a | | | | your eyes and relax. Open you eyes slowly and |
| concrete or hard floor. In this scenario it is best to | | | | where your sight initially focuses is the proper |
| wear shoes with cushioning and good support. Often a | | | | placement of the center of your computer screen. |
| rubber mat or cushioned mat can correct this problem. | | | | This can be accomplished by using a screen stand or |
| Using a mat can enhance the ergonomic positioning | | | | the tilt operation on many screens. The new flat panel |
| and ease pressure on the back. Another technique it | | | | screens make this a simple fix. |
| to use a railing or box to prop one foot up while | | | | |