As sports medicine specialists, we spend a lot of time discussing those ways that athletes can protect themselves from a potential injury. But it’s not just the most active among us that could be exposing themselves to harm on a daily basis. Something as seemingly benign as working in an office space could contribute to longterm health problems, and if you find yourself in such a work situation, then you want to do all that you can to protect your back and other areas of the body. A new report explains how to do that.
It’s important to first understand those things that could be contributing to excessive strain without your even realizing it. The height of your chair actually plays a critical role in ergonomic development. If you’re set low to the point where you almost have to reach your arms and hands upward, you’re placing strain on your wrists. The same goes for if the keyboard is too low.
Even the monitor’s placement can lead to a chronic injury if it causes you to pivot your neck up or down. When the monitor is placed low, say with a laptop, you’re necessarily going to need to lean forward in your chair, tilting your neck and also creating a bend in your spine.
Instead, set your computer up in a way that helps rather than hinders health. With a laptop, you’re basically stuck with where you place your monitor, but at all other times, you want to be able to keep your head straight. The monitor should be even with your eye line. For the keyboard, tilt your elbows so that they form a 90 degree angle. Place the keyboard straight out from your arms when you’re in this position.
Your chair also plays a role in your overall health. Many persons experience lower back pain due to the simple fact that they’re not in the right chair. The last thing you want is to go through a lumbar spinal fusion surgery just because your chair wasn't set up correctly. There are certainly units that offer more support in all the right places, but as the report notes, even the most health-conscious chair can cause someone to lean forward as they get invested in their work duties. A chiropractor interviewed for the story notes that backless kneeling chairs that tilt toward the ground actually do a better job of getting a person to sit up straight.
Finally, realize that you shouldn’t be required to sit in one place for eight hours on end. Take a break at least once an hour to stretch and go for a short walk, as this will help your body recover from the strain that accumulates.
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