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According to the Occupational Safety and Health Administration, even the best workplace sitting posture can be unhealthy if maintained for long periods of time. OSHA recommends standing up or walking around periodically. Courtesy graphic.
Sitting in an office chair is a static posture that increases stress in the back, neck, shoulders, arms and legs, and it can add a great sum of pressure to the back muscles and spinal discs.
The natural tendency for most people is to slump over or slouch down in the chair. Many people sit toward the front of their chair and end up hunching forward to look at their computer screen. This posture can overstretch the spinal ligaments and strain the discs and surrounding structures in the spine. Over time, incorrect sitting posture can damage spinal structures and contribute to or worsen back and neck pain.
While sitting in office chairs and at a workstation, your posture is very important. Much of the pain you may experience throughout the day can be avoided by a combination of:
— Adopting a user-friendly workstation by adjusting the office chair, computer and desk positioning.
— Modifying sitting posture in an office chair. Sit back in the office chair, and utilize the chair’s lumbar support to keep your head and neck erect.
When setting up a computer workstation, it is helpful to understand the concept of neutral body positioning. This is a comfortable working posture in which your joints are naturally aligned.
Working with the body in a neutral position reduces stress and strain on the muscles, tendons and skeletal system. It also reduces your risk of developing a musculoskeletal disorder, which account for about one-third of workplace illness and injuries in the United States, according to the Centers for Disease Control and Prevention.
Tips to maintain neutral body positioning
The Occupational Safety and Health Administration stated there is no single correct posture or arrangement of components that will fit everyone. However, there are basic design goals to consider when setting up a computer workstation or performing computer-related tasks. The following are important considerations when attempting to maintain neutral body postures while working at the computer workstation:
— Your hands, wrists and forearms should be straight, in-line and roughly parallel to the floor.
— Your head should be level, forward facing and balanced. Your head should also be in-line with your torso.
— Your shoulders should be relaxed, with your upper arms hanging normally at your side.
— Your elbows should remain close to your body and bent between 90 and 120 degrees.
— Your feet should be fully supported by the floor, or a footrest may be used if the desk height is not adjustable.
— Your back should be fully supported with appropriate lumbar support when sitting vertical or leaning back slightly.
— Your thighs and hips should be supported and generally parallel to the floor.
— Your knees should remain about the same height as your hips with the feet slightly forward.
Get up and move
Regardless of how good your working posture is, working in the same posture or sitting still for prolonged periods is not healthy. You should change your working position frequently throughout the day in the following ways:
— Make small adjustments to your chair or backrest.
— Stretch your fingers, hands, arms and torso.
— Stand up and walk around for a few minutes periodically.
— Perform some of your tasks while standing: computing, reading, phone, meetings.
For more information, visit www.osha.gov or https://ift.tt/3xcRKBL.
(Editor’s note: Information in this article was taken from the Missouri Office of Administration, Goodfellow Air Force Base, Texas, OSHA and the CDC.)
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April 22, 2021 at 10:22PM
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