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 How can a chair save
your spine?
These days, work typically involves a lot
of sitting in an office chair in front of
a computer. Did you know that sitting down
puts more stress on your spine than standing
up? To avoid developing a lower back problem,
it's important to us an ergonomically designed
office chair.
What
does ergonomics mean?
Ergonomics is where science is used to design
equipment in the workplace. It is intended
to increase productivity by reducing your
fatigue and discomfort. An ergonomic chair
will support your lower back and also helps
to maintain good posture.
The
big question is –
How do I identify my ideal ergonomic
office chair?
All ergonomic chairs are different. As individuals
are built differently, it is best to look
for a chair that can be easily adjusted.
It is important to be able to customise the
chairs height, armrests and also the back
inclination to your needs.
There are many types of office chairs; here
are a few simple tips to help you choose
the right chair for you. This will help you
to avoid some of the biggest mistakes most
individuals make with chair selection. If
you are not sure and would like some help
finding the right chair for you, feel free
to call us here at Central City Physiotherapy.
Five key factors
for choosing an ergonomic office chair.
 Seat height: Ensure that the
seat height is adjustable. Depending on your
height, it should be between 40 to 60 centimetres
from the floor. When sitting in your chair,
your feet should be flat on the floor and
your thighs horizontal (or parallel) to the
floor.
Seat width and
depth: The
standard seat width is 43 to 50 centimetres.
The depth should be enough that you can
sit with your back against the backrest
with about 5 to 10 centimetres between
the back of your knees and the seat of
the chair. Make sure that you can tilt
the seat forwards or backwards, the inclination
can significantly reduce the strain on
your lower back.
Backrest: Your backrest should
be 30 to 50 centimetres wide. It should
support the natural curve of your spine.
The more we sit, the more we tend to slouch
in our chair. This makes it especially
important that the lumbar support provided
by your chair supports your spine correctly.
Armrests: The armrests on
your chair should be adjustable. This allows
your arms to rest comfortably and for your
shoulders to be relaxed. Your lower arms
and elbows should rest lightly, so make
sure that the armrests are not too high
or too low.
Swivel: Your chair should
easily rotate so that you can reach different
areas of your desk without putting any
strain your spine.
The right chair can help you avoid the agony
of lower back or neck pain associated with
office desk jobs. Spending too much time
on your computer or many hours on the phone
every day can also cause problems. To learn
more about Ergonomics Perth, give us a call
here at Central City Physiotherapy right
away.
Chair tips to help
you live pain-free
Here are some quick tips to help protect
your spine while sitting on a chair:
 The backrest should provide good lumbar
support and fit to the curve of your spine.
Your feet should sit flat on the floor or
on your footrest and it is important that
you feel comfortable.
Your armrests should be soft and allow your
elbows to stay close to your body and your
shoulders to relax.
The chair should have a five-leg base with
wheels that allow you to move easily across
the floor.
Follow the 50-10 rule and take regular breaks
when sitting for long periods of time. For
every 50 minutes of sitting at your desk
you should take a 10 minute break. Get up
and walk around, doing a few simple stretches
is also great for your muscles. We can help
work out the best stretches for you.
If you are experiencing discomfort in your
current chair, make sure you take precautions
to prevent a serious injury. If you would
like one of our Ergonomics trained Physiotherapist
to come visit your workplace call us now.
The following symptoms
result from extensive computer use or prolonged
sitting
and should never be
ignored:
- Numbness, tingling or weakness in your
legs
- Numbness, tingling or weakness in the
arm, hands or wrist
- Shoulder pain
- Low back pain
- Headaches
- Neck pain
If you are experiencing any of these symptoms,
talk to your doctor. Prevention is better
than a cure and that's where we can help.
Contact us today and we can show you ergonomically
designed seating that will protect your spine.
The right chair can save your spine.
For
all your health and wellbeing needs call
Central City Physiotherapy today on 08
9421 1733 so we can help lead you to
a healthier life!
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