Does your job require you to sit for 6 or more hours per day? If you’re reading this, the answer is probably yes. Hunching is all too easy when sitting for longer periods.
However, bad office chair posture can cause some negative side effects — including tension/pain in the neck, back, knees and hips, and poor circulation. The good news is, it’s possible to undo these potential issues with correct sitting posture, exercise and a supportive office chair. If you’re wondering how to improve posture while at your desk, consider the following best practices:
PROPER DESK CHAIR POSTURE.
- Adjust the chair height so your feet are flat on the floor and your knees are in line (or slightly lower) with your hips.
- Sit up straight and keep your hips far back in the chair.
- The back of the chair should be somewhat reclined at a 100- to 110-degree angle.
- Ensure the keyboard is close and directly in front of you.
- To help your neck stay relaxed and in a neutral position, the monitor should be directly in front of you, a few inches above eye level.
- Sit at least 20 inches (or an arm’s length) away from the computer screen.
- Relax the shoulders and be aware of them rising toward your ears or rounding forward throughout the workday.
Studies recommend moving for short periods every 30 minutes or so when sitting for extended intervals to increase blood flow and re-energize the body. In addition to taking brief breaks at work, here are a few exercises to try after work to improve your posture:
- Something as simple as a 60-minute power walk can help counteract the negative effects of prolonged sitting and engage the muscles needed for good posture.
- Basic yoga poses can do wonders for the body: They encourage proper alignment by stretching and strengthening the muscles such as those in the back, neck and hips that get tense when sitting.
- Place a foam roller under your back (wherever you feel tension or stiffness), rolling from side to side. This essentially acts as a massage for your back and will help you sit up straighter at your desk with less discomfort.
GET A SUPPORTIVE CHAIR.
Correct posture is easier with the right chair. The best chairs for good posture should be supportive, comfortable, adjustable and durable. Look for the following features in your office chair:
- Adjustable backrests that support your upper and lower back, adhering to the natural curve of your spine
- Ability to adjust the seat height and depth, armrest height and the backrest’s reclining angle
- Supportive headrest
- Comfortable padding on the back, seat and arms
Victoria Furnitures sells ergonomically designed supportive chairs that encourage proper body alignment in order to improve posture, reduce pain and increase productivity. Contact Victoria Furnitures today for more information on the ideal chair for your workplace environment.