Choosing the Right Chair
Prolonged sitting is a frequent
cause of back and neck pain. And while extended periods of sitting are best
avoided, for many, it's a fact of life.
When sitting, it's important to keep
the back straight, knees bent, and head centered over the shoulders. Slouching
forward may be comfortable and allow the spinal muscles to relax but gradually
overstretches spinal ligaments, leading to back and neck pain among other
problems. We always encourage patients to maintain a "neutral spine"
position at all time is ideal.
Seat
Backrest - The proper chair has a backrest
which slightly inclines backwards. This has the effect of relaxing the spinal
musculature and decreasing spinal discal pressure.
Armrests - Armrests provide support for the arms which helps to
reduce the work load and stress on the trapezius and shoulder muscles. The
armrest height should allow the forearms to comfortably rest while being low
enough to go underneath tables or desks in the work area.
Lumbar
Support - Having a lumbar support either
built into the chair or inserting a portable lumbar support helps to maintain
your natural lower back curve. These small supports are quite handy, effective
and relatively inexpensive.
Seat Bottom Angle - The seat angle relative to the floor is more of a personal preference than an exact science, as long as a neutral spine can be maintained in comfort. In general, the more the seat bottom tilts forward the more extension of your lower back will occur to keep you in a neutral position.
Seat
Height - The height of the seat should be
so that it allows you to sit all the way back in the seat while your feet are
still able to reach the floor. If they can't and you're stuck with the chair,
use a footrest to remedy the problem.
In addition to the suggestions
provided above, it's important to:
- be aware of your posture throughout the day and be sure to maintain a neutral spine -no slouching
- take mini breaks on a regular basis when in a prolonged position and remember to stretch
- have the right equipment and tools for working in a prolonged position, use ergonomically designed furniture and keep a lumbar support in your car for "chair crises"