Many people sit long periods of time either at their office, home or when travelling. Prolonged sitting can aggravate back pain, especially when there is disc pathology.
There are many choices and options when considering seating strategies. For seated workers or computer users, the first step is to determine if your current workstation is set up ergonomically. If you need help evaluating your workstation or office set up, please call Leitner Physical Therapy for an evaluation. In the meantime here is a check off list for you to do a self evaluation.
WORKING POSTURES–The workstation is designed or arranged for doing computer tasks so it allows your
1. Head and neck to be upright, or in-line with the torso (not bent down/back). Y N
2. Head, neck, and trunk to face forward (not twisted). Y N.
3.Trunk to be perpendicular to floor (may lean back into backrest but not forward).
4. Shoulders and upper arms to be in-line with the torso, generally about perpendicular to the floor and relaxed (not elevated or stretched forward). Y N
5. Upper arms and elbows to be close to the body (not extended outward). Y N
6. Forearms, wrists, and hands to be straight and in-line (forearm at about 90 degrees to the upper arm). Y N
7. Wrists and hands to be straight (not bent up/down or sideways toward the little finger). Y N
8. Thighs to be parallel to the floor and the lower legs to be perpendicular to floor (thighs may be slightly elevated above knees). Y N
9. Feet rest flat on the floor or are supported by a stable footrest. Y N
SEATING–Consider these points when evaluating the chair:
10. Backrest provides support for your lower back (lumbar area). Y N
11. Seat width and depth accommodate the specific user (seat pan not too big/small). Y N
12. Seat front does not press against the back of your knees and lower legs (seat pan not too long). Y N
13. Seat has cushioning and is rounded with a “waterfall” front (no sharp edge). Y N
14. Armrests, if used, support both forearms while you perform computer tasks and they do not interfere with movement.
“No” answers to any of these questions should prompt a review of Chairs.
I will be posting more regarding specific chairs in a following post.