So a couple of weeks ago I was talking with a couple of people at one of our long term clients (going on 22 years). They were both relating stories of how their chiropractor and trainers were able to tell that they worked in offices just by looking at them. Now, you might think it was a lucky guess, I mean 75-90% of people work in offices right? But this was more specific, they told them they sat most of their day and that really surprised each of them.
How did they know this? By their hunched nature, rolled shoulders and generally poor posture.
Now, don’t get me wrong, as a furniture guy chairs and seating are a big part of our business. But as an ergonomic evangelist I have to tell you to get up off your butt and move on a regular basis (GET OUT OF YOUR CHAIR ! ! ! )
If other people can tell that you are sitting too much, then YOU ARE PROBABLY SITTING TOO MUCH.
But I know shouting at you each week won’t make it happen immediately, but I am confident it will happen. So since you are going to sit let’s review the proper posture to have so you can at least be sitting correctly. Take all of this with a grain of salt because the bottom line is that you must be comfortable. So if stretching back putting your feet up on your desk and keyboard in your lap is the most comfortable position for you, then do it. But we recommend you come back to this “starting” position several times a day to stay centered.
First a pretty picture. This is one of the few that have been updated to flat screen monitors.
Let’s start with your general posture. You should be sitting upright with your upper body at a 90 degree angle to your thighs. Your chair should be adjusted so that your thighs are parallel to the floor.
We also want you to have your feet flat on the floor. If this is not possible because you are “height challenged” then grab a foot rest or box that you can comfortably and securely place your feet on. We also want to make sure that your legs are not laying on the front edge of your seat. It is best to be able to easily slide your hands under your legs at the front of the chair. If you can’t you may be putting too much pressure on your thighs. This can lead to cutting down the circulation of blood in your legs causing tired legs or the feeling going to sleep.
Next, the height of your chair should allow your arms to be bent around 90 degrees or slightly more. Remember no slouching or rolled shoulders. If your desk top is too high you will need to raise your chair higher or get a keyboard drawer or tray so you can lower your keyboard and mouse to a better height. Or, if you have a height adjustable table you may be able to lower it below the standard 29-30” height most desks are set at. Again, if you raise your seat up you may need to raise your feet up so your legs are not “laying” on your chair.
Your monitor should be set so the top of it is at or just below the top of your head. We want you looking more straight at it than up or down. Too much up or down and your neck will feel strained along with your shoulders from having to support the awkward angle. If your monitor won’t move we would suggest a monitor support arm (yes we have them, drop us a note.)
When using your keyboard your wrists and hands should be in a relaxed mode and in line with your forearms. They should not be bent up or down. Most new keyboards are very flat and do not require the feet to be pulled out. Too often we see someone using their keyboard where it is set at an angle that causes the wrists to be bent. This put too much pressure on the wrist and carpal tunnel area.
The picture shows padding under your wrists. We caution you on this. Too much pressure can harm your wrists if you are laying on the pad too much.
If your chair has an adjustable lumbar support you want this to be placed at the position that will be most comfortable and support the curvature of your back. If you don’t have adjustments you can get after market pads to add to your chair to increase this support and comfort.
All of these suggestions are designed to relieve pains and aches that you may be suffering during your day.
Your body was not designed to stay in one position, it is designed to move and the very best chair in the world WILL NOT replace getting up and moving around.
A sit-to-stand desk or apparatus can greatly help facilitate moving. If you are interested in looking at the options give us a call or visit our website – we are continuously updating it for new ideas and products to help out.
Speaking of sit-to-stand, next week we will discuss how to stand while working. Yes, there are tips on how to do it best.
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