Office chair posture Published July 31, 2012 By Cindy McClendon !7th Training Wing Safety GOODFELLOW AIR FORCE BASE, Texas -- Sitting in an office chair is a static posture that increases stress in the back, neck, shoulders, arms and legs, and can add a great sum of pressure to the back muscles and spinal discs. While sitting in an office chair the natural tendency for most people is to slump over or slouch down in the chair. Many people sit towards the front of their chair and end up hunching forward to look at their computer screen. This posture can overstretch the spinal ligaments and strain the discs and surrounding structures in the spine. Over time, incorrect sitting posture can damage spinal structures and contribute to or worsen back and neck pain. While sitting in office chairs and at a workstation, your posture is very important. Much of the pain you may experience while sitting at your desk can be avoided by a combination of 1) Adopting a user-friendly workstation by adjusting the office chair, computer and desk positioning. 2) Modifying sitting posture in an office chair; sit back in the office chair and utilize the chair's lumbar support to keep the head and neck erect 3) Taking stretch breaks and walking breaks. When setting up a computer workstation, it is helpful to understand the concept of neutral body positioning. This is a comfortable working posture in which your joints are naturally aligned. Working with the body in a neutral position reduces stress and strain on the muscles, tendons, and skeletal system and reduces your risk of developing a musculoskeletal disorder. Occupational Safety and Health Administration stated there is no single "correct" posture or arrangement of components that will fit everyone. However, there are basic design goals, to consider when setting up a computer workstation or performing computer-related tasks: · Top of monitor at or just below eye level · Head and neck balanced and in-line with torso · Shoulder relaxed · Elbows close to body and supported · Wrist and hands in-line with forearms · Adequate room for mouse and key board · Feet flat on the floor Remember working in the same posture or sitting still for prolonged periods is not healthy even with good working posture. You should change your working position frequently and take stretch and walking breaks throughout the day. For more information visit www.Osha.gov and www.spine-health.com.
