If you need to raise your laptop, consider using a stack of books or a small box, such as a shoebox.– THESE ARE THE AREAS WE SERVICE – WE SERVE ALL TEXAS AND SURROUNDING STATES FOCUSING ON THE GREATER HOUSTON AREA, INCLUDING HARRIS, MONTGOMERY, & FORT BEND COUNTIES. Adjust the screen so it is level with your gaze. Once your chair has been adjusted to the height of the table, your legs have gotten comfortable and your back is supported, close your eyes and take a deep breath.Ĭasually face forward with your eyes closed, and then open your eyes, which should be aimed at the center of your computer screen. To ensure that your posture is well supported while you sit, aim to take a break and move around or walk a short distance every 30 minutes to an hour.
Maintaining an ergonomically supported posture is critical to good spine health. Make a conscious effort to press your bottom against the back of the chair, and avoid slumping or slouching, which can place extra stress on your lumbar discs and other structures of the lower back. See Types of Lumbar Support and Ergonomic Office Chairs 7. Some chairs also offer lower back support with an adjustable band that can be moved up or down to fit in the small of your back for extra support. Some chairs may have excessive swivel and recline options, which can be locked to prevent the chair from tipping back. Your work chair should provide back support by angling up to or just past 90°. See Office Chair Set Up 6.Ědjust your chair’s swivel and back support Moving the chair’s backrest forward, inserting a cushion, pillow, or rolled-up towel to support your lower back, or changing your office chair are some possible solutions to this problem.
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If you can fit your full fist between the front edge of the chair and your calf, you likely have enough space for blood circulation. Then, check the room between the front edge of your chair and your calves by making a fist and bringing it to the edge of the chair and pushing it on the calf. To check for proper seat depth, first, sit all the way back in your chair. Seat depth refers to the length between the back edge and the front edge of your seat. The depth of your seat may not be something you think about, but having the correct seat depth can make a difference in your back pain. See 5 Unusual Office Chair Solutions to Help Your Back 5. Raising your desk will then allow you to raise your chair to a more suitable height, which will reduce strain on your back. If you are tall and have to constantly bend forward to type on your keyboard or read printed material, consider raising the height of your work station or desk. 4.Ědjust your work surface to match your height
Using a footstool will reduce pressure on your legs and feet, which may decrease foot pain at the end of the day. In such cases, consider using a footstool to prop and rest your feet as opposed to leaving them hanging all day long. Sometimes, your chair or desk may be too high without an adjustable option. See Office Chair, Posture, and Driving ErgonomicsĪdequate seat height is a level at which you can easily place both feet on the ground and bend your knees and hips at a 90° angle. 1 With prolonged use, a lower-level seat will cause recurrent stresses and possible pain in these joints. If your seat is positioned too low, you will end up bending your upper body more while attempting to get up, which in turn causes increased stress on your hips, knees, and ankle joints. Raise your chair to support your sit-to-stand movement Placing your arms unusually high or low can place stresses on your shoulder joints and the upper back, causing pain. If they are not, adjust your office chair higher or lower, as necessary. At this point, your elbows should be bent at a 90° angle. When you sit at your desk, your upper arms must be comfortably placed parallel to your spine and your forearms and hands rested on the work surface. Place your upper arms parallel to your spine
While you’re seated, make sure you are doing all you can to ensure the health of your spine by following these 9 tips: 1. With recent advances in design and technology, it is easy to make new adjustments to your work station. Watch Video: 6 Tips to Improve Posture While Sitting Good workplace ergonomics or essential for your spine's health. Video: 6 Tips to Improve Posture While Sitting