Do you often experience back or shoulder pain after a routine day at the office or spending 8 hours at your at-home work station? Many people don’t realize the effects of sitting in chairs for prolonged periods of time. The lack of movement while sitting can cause increased stress in the back, neck, arms, and legs. To help prevent these problems, do a quick evaluation of your sitting and working areas using these guidelines. And, don’t forget to stand, stretch, and walk around as much as possible during the course of your day!
Elbow placement can make all the difference in chest and shoulder stiffness. Sit in front of your desk with your upper arms parallel to your spine. Rest your hands on your work surface. Your elbows should be at a 90-degree angle. If they are not, you need to move your chair either up or down. Armrests should be set so that they just slightly lift your arms at the shoulders.
Feet and Thighs
To determine if your feet are in the proper position, try to slide your fingers under your thigh at the leading edge of your chair. If the space is too tight, you may need to prop your feet up with an adjustable footrest. If you have too much space, you may need to raise your chair. But if that interferes with the proper elbow angle you’ve already set, you may also need to adjust the height of your desk or work surface.
Ideally, you shouldn’t spend your days looking down or up at your screen. To test for the proper placement of your screen, sit in front of your computer and close your eyes with your head facing forward. Slowly open your eyes. Your gaze should be at the center of your computer screen. If it is not, your screen should be lowered or raised to correct this.
Hoping to break the cycle of job-related back and shoulder pain? If you are looking to improve your muscular health, Oxford at Lake View Apartments in Corinth, Texas urges you to try these tips.