Ergonomic Sitting Suggestions

No matter what chair or job task you have, movement is key to avoiding sore backs, stiff shoulders and neck and muscle fatigue. One should stand, if not lightly stretch every 20-30 min. Most of us rarely do this every hour. Inflammation causes pain. Inflammation in the joints is usually caused by lack of blood flow to that area by way of injuries, repetitive movements, sitting too long, etc. Inflammation can be reduced by keeping joints in motion to promote blood flow. The idea of an adjustable chair is to enact movement to keep the blood flowing and keep stress off of pressure points. (i.e.-low back, gluteus area, back of legs, etc.)

**Here are some chair adjustment suggestions that may relieve common pains associated with sitting**

Tight Shoulders

– Lower your arm rests so your shoulders hang a little.
– Move your elbows out instead of keeping them fixed at your side.
(An adjustable keyboard can help in some instances)
Sore Neck
– Monitor placement may be too high or too low or off center causing your neck to be slightly turned or tilted for an extended period of time. Sit more central to the monitor and raise or lower if on a monitor arm.
– Neck exercises! Don’t let the neck sit idle. Keep the blood flowing.
Lower Back
– If you sit erect while typing or doing most of your work, try and find a position in the chair that lets you lean back a little.
– Put the chair’s back in the ‘free-float position’ so you can lean forward and back every so often. *Adjust the rocking tension with the dial on the underside of the seat.
Gluteus/Leg Circulation
– Experiment with the seat slider. You should have a four-finger minimum width between the back of your calves and the front of the seat. Try moving it all the way back to take pressure off the back of the legs.
– Adjust the chair height. Your leg should be bent no more than a 90-degree angle, feet flat on the floor or using an existing footrest.
– If the seat pan can be tilted separate from the back, tilt the seat pan forward to take pressure off the back leg.


Note: These statements are in no way meant to replace any treatment for physical ailments or cures thereof. Do not do anything with the chairs adjustment that may go against Doctors orders or put you at risk of injury.

By Scott Lee


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About the Author : kevin Geraci

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