9 Workplace Ergonomic Solutions for Your Office Chair and Work Station!

9 Workplace Ergonomic Solutions for Your Office Chair and Work Station As a desk worker, you should focus on protecting your back at all times. If you are not looking after your back properly and the supporting structures of the lower body, then this could lead to health issues that manifest themselves in other parts of the body such as pain and discomfort in the neck or damaged joints in your cervical vertebrae.

As technology advances, it becomes much simpler to build a desk that's ergonomic. Use these 9 tips pertaining to health and wellness to ensure that the computer workstation you wear for hours in a day doesn't negatively affect your overall well-being: 1.Place your upper arms parallel to your spine When you sit at your desk, your upper arms must be comfortably placed parallel to your spine and not protruding from the surface of your desk. Your forearms and hands should be rested on the work surface such that the underside of your forearm is touching the desktop or table. The topside of your wrists should slightly extend off the edge of the surface as well as a couple inches forward from it. If this seems unnatural for you, adjust your office chair higher or lower, as necessary.

Placing your arms any place other than where they are meant to be can give you a severe case of pain in the shoulder area and upper back.

2. Raise your chair to support your sit-to-stand movement If your seat is positioned down too low, you'll be effectively putting additional stress on your lower body while trying to get up. This will ultimately lead to increased wear and tear on your joints, particularly the hips and knee areas. Prolonged use of this type of seating will likely result in recurrent stresses and pains in these joints.

A proper seat height allows us to sit comfortably with both feet on the ground, knees bent and hips at 90 degree angles.

3. Boost your feet for support Sometimes your desk or chair may be too high. This can lead to you sitting uncomfortably all day long, leading to a lot of pain in the long term. An easy way to avoid getting shoulder and back pain from spending too much time working on your feet is by using a footstool.

Using a footstool will ease tension in your legs and allow you to sit still for longer periods of time, which ultimately increases productivity by reducing foot pain at the end of the day.

4. Adjust your work surface to match your height

If you are tall and your shoulders tend to hunch over, consider raising the height of your work station or desk. Raising the height of your desk will allow you raise the armrest of your chair or desk on top so you can be more comfortable in an at-ease posture when sitting for a long time. This is a great way to help prevent pain in the neck, shoulder, back and/or spine.

5. Measure the depth of your seat Your seat depth could be causing your back pain! If you don't have the correct seat depth for your own body there are a few potential fixes. The correct seat depth means that when you sit on the edge of it with both feet on the floor and straighten out your legs, your knees shouldn't point toward the underside of your desk.

To check the length of your desk chair, first sit down in it by reclining all the way back. Next, simply measure the distance between the front edge of your chair and your calves by making a fist and placing it on top of your calf muscles. If you can fit your full fist between the front of your chair and calf muscles or if your fist cannot yet reach that far when you are fully seated, congratulations - this is likely a wise choice for you considering that having enough legroom makes for healthier blood circulation!

6. Adjust your chair’s swivel and back support Your work chair should provide back support by angling up to or just past 90°. Some chairs may have excessive swivel and recline options, which can be locked to prevent the chair from tipping back and forth.

Some Ergonomic chairs, in particular ones with a back support for the lower back, for example an adjustable lumbar band that can be moved up or down to fit right into the small of one's back, offer increased lower back support.

7. Re-evaluate your sitting posture Make a conscious effort to keep your bottom pressing up against the back of your chair, and avoid slumping or slouching which can put a strain on your lower back. It is important that you maintain an ergonomically supported posture both when seated, and also when standing as this will help protect against spinal damage and impurities.

To ensure that your posture is well supported while you sit, aim to take a break and move around or walk a short distance every 30 minutes to an hour. Elevate your gaze once you are back at the computer for this time frame as it will help to improve eye sight.

8. Watch the height of your screen Once your chair has been adjusted to the height of the table, your feet have gotten good traction on the floor and your back is supported, close your eyes and take a deep breath.

Sit straight up and forward with your nose in the middle of your computer. Then blink twice until everything comes into view. If you think you need to move the screen away from your face, you can place books or a shoebox underneath it to get the right height.

9. Adjust your armrest to support your shoulders Armrests play an important role. They can help you relieve neck and shoulder strain, assisting the likelihood of slouching forward in your chair. Adjusting your chair’s armrest to the point where your arms are slightly lifted at the shoulders will allow them to support only the elbow and take some weight off shoulders.

Make these ergonomic adjustments today to help relieve unwanted stress on your body. You can do this by synchronizing the position of your work station, office chair and having a better posture. If you find yourself in the market to Buy Ergonomic office chairs online, use the above tips to carefully study how its height, width and depth works for you, as well as how you can adjust it for your armrests, backrest and lumbar support.

Learn more: Choosing the Right Ergonomic Office Chair in [2022]

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