Downing Chiropractic Center, LLC -

Sitting
    Ergonomics

Downing Chiropractic Center, LLC

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Sitting

Always sit all the way back on any seat. If needed provide support for your lower or mid back with a pillow. In an office situation, with an adjustable chair, adjust the height of the seat to be equal to the height of your knees.

If you're a short person then you may need to keep your chair higher in order to reach your work surface. Use the rungs of the stool, a phone book or two, an unopened ream of paper, to go under your feet in order to keep your knees at the same height as your hips. Lower or raise the seat back to your own comfort. Again, sit all the way back on the seat and roll the chair closer to your work.

Keep the things that you use the most often whether a reference material, a telephone, a stapler, close to you so that you don't have to reach far away for them often. Never bend over the side of your chair. As with proper lifting you should pull the chair out, rotate it until you're facing the object, and then bend forward and pick it up while seated.

While seated as with standing you can contract the muscles of the leg, exercising the muscles, and helping the blood flow by rising up on the toes as you bring your heels up off the floor, pause at the top and then slowly lower your heels back to the floor. If your back is tired or painful while seated try rotating your hips backwards so that you press the small of your back against the chair back, hold this position for a count of four, and repeat as needed. You will notice that you unconsciously tighten your stomach muscles as you attempt to press your back against the chair which helps to strengthen the abdominals which support the low back.

Use of the telephone- Many times it may seem necessary to cradle the telephone between your head and shoulder as you write or handle a computer or other keyboard. Your employer should provide you with a shoulder rest which can be attached to the receiver of a phone, or request a headset which can be connected to your telephone and allow you to have the freedom of the use of your hands as you speak.


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Preventative Care — Ergonomics
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Sitting while using the computer

Use of the computer - If you are sitting all the way back on your chair and you've rolled your chair closer to your work, take advantage of a rubber wrist rest which is provided with most computers or may be purchased separately, to take the weight of your arms off of your shoulders and upper back in between the motions of typing on the keyboard.

Alter the angle of your monitor both vertically and in rotation from time to time so that you are not in the same fixed position as you observe the monitor. Each fifteen or twenty minutes, pick an object elsewhere in the room and focus on it for a few seconds, allowing the muscles of your eyes to relax and hold a different position than the number of inches from your eye to the screen. This will reduce strain on the muscles and may help avoid a stress headache.

 
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