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Contrary to popular belief, sitting, which most people believe is
relaxing, is hard on the back. Sitting for long periods of time can cause increased
pressure on the intervertebral discs— the springy, shock-absorbing part
of the spine. Sitting is also hard on the feet and legs. Gravity tends to pool
blood in the legs and feet and create a sluggish return to the heart.
The
following recommendations can help increase comfort for computer users:
- "Dynamic sitting", don't stay in one static position for
extended periods of time.
- When performing daily tasks, alternate between
sitting and standing.
- Adjust height of backrest to support the
natural inward curvature of the lower back.
- It may be useful to use a
rolled towel or lumbar backrest support the low back.
- The backrest angle
is set so that your hip-torso angle is 90 degrees or greater.
- Adjust height of
chair so feet rest flat on floor (use footrest if necessary).
- Sit upright
in the chair with the low back against the backrest and the shoulders
touching the backrest.
- Thighs should be parallel to the floor and knees at
about the same level as the hips.
- Back of knees should not come in direct
contact with the edge of the seat pan (there should be 2-3 inches between the edge of the seat and the back of the knee).
- Don't use armrests
to slouch.
- Adjust height and/or width of armrests so they allow the user
to rest arms at their sides and relax/drop their shoulders while
keyboarding.
- Where armrests are used, elbows and lower arms should rest
lightly so as not to cause circulatory or nerve problems.
Where can I get more information?
Visit our Spine Care Links page for additional lower back pain resources
What is an Ergonomic Chair?
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