Sitting for long periods at work is a strain for the back
Many people spend the major part of their working hours at their desks, where they remain motionless in a fixed, tense posture in front of their computers.
However, sitting for long periods is hard labour for our backs. For this reason, it's hardly surprising that many office workers complain about pain in their backs or necks.
Setting up of an ergonomic workplace
Back pain can be strategically avoided, if the office furniture and equipment obey ergonomic principles. Ergonomic furnishing and hardware make a major contribution to preventing postural problems and relaxing back and neck tension.
Are you sitting properly? Rules for ergonomic sitting
- Adjust the height of your chair and your desk, so that your arms and legs are at right angles to each other. If the angles are less than 90°, you can develop circulatory disorders.
- Sit actively and dynamically. Avoid a static sitting posture. This will improve the circulation to the musculature and the intervertebral discs. It will also reduce the risk of muscular tension.
- Use all the seat of your chair. At least 60 percent of the area should support your thighs. Use the adjustment options on your chair as well.
- Sit upright and use the backrest. Make sure you don't sit leaning forward. You should also avoid a rounded back.
- Use your chair's armrests. By resting your arms on the armrests, you take the tension off your shoulder region and prevent muscular tension.
What does dynamic sitting actually mean?
Use the time during the breaks to relax your back.
In the video, we'll show you just how quickly and simply you can do this at your workplace.
Prolonged sitting is very stressful for the back. However, many people have to spend hours and hours sitting in front of the PC or at their desks. So we should sit dynamically to take the strain off our locomotor apparatus and thus prevent back pain.
This means changing the sitting position as often as possible.
Changing position constantly is a form of natural exercise for the back muscles. Regular movement also promotes the circulation to the muscles and increases the supply of nutrients to the intervertebral discs.
For dynamic sitting, we should ideally alternate between three sitting positions: leaning forward, then upright and then finally leaning back again.
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