About 80% of people suffer from back pain at least once in their life. One out of every 10 employees calling in sick is due to low back pain, a herniated disc, etc. The cause of this can often be due to posture when engaging in activities that our bodies are not designed for: incorrect sitting posture.
Calculating the correct height of tables and chairs
Improperly adjusted office chairs and desks can cause back and neck pain at best, but at worst permanent back or disc damage, so the correct height of desks and chairs is especially important to us.
For the height of tables and chairs, there are already national standards.
Table furniture height and size standards can have four specifications: 700mm, 720mm, 740mm, and 760mm;
The seat height of chair and stool furniture can have three specifications: 400mm, 420mm and 440mm;
The height difference between tables and chairs should be controlled within the range of 280 to 320mm.
However, each person's body is very different, the data seems meaningless, and the actual measurement is very troublesome.
Is there any way to choose a good chair without measuring?
Master the following 3 principles!
▶The height of the chair should be the same height as the knee position (the thigh angle is 90 ° when sitting down )
▶The height of the table should be the same as the height of the elbow in a natural sitting position (the chair plus 30 cm is the appropriate height of the table)
▶ Of course, the table and chairs are best adjustable, and you can adjust them to your suitable height at will
There is a simpler principle
The "three golden right angles" recognized by the medical profession
▶ The calf forms a right angle with the thigh ▶ The hip and waist form a right angle ▶ The elbow joint of the arm forms a right angle
The Four Main Settings of an Ergonomic Desk Chair
- The monitor should be placed below the horizontal boresight, at least one arm's length away. Reason: If the screen is too close or at the wrong height, the body usually tenses up. This creates tension in the shoulder and neck area
- The keyboard and mouse are elbow-aligned. As a result, there is no permanent stress on one side of the upper body, which prevents cramps and incoordination of the shoulder, back and neck musculature. Use your hands for support! These prevent bending of the hand, as well as the joints, tendons, and nerves from the hand to the elbow. Thus, conditions such as carpal tunnel syndrome or the golfer's arm are effectively enhanced.
- The pelvis should be slightly tilted - an ergonomic chair and cushion will help. Results: The natural hollow cross of the lower back is maintained; the intervertebral discs and muscles are relieved.
- Your shoes should be firmly on the ground and parallel to each other as much as possible. The effect: the body automatically assumes a healthy posture, with the load evenly distributed on both halves of the body, rather than the seat where the legs overlap.
wrong sitting posture
Probably the most common error location. A person does not sit back in a chair, but sits on a corner of the chair and turns his upper body. The result: tightness in the neck and back. Also, the elbow is used to support itself. Result: The full weight of the upper body falls on a tiny point at the elbow; nerves and tendons are pinched.
Do not cross your legs, as the body is forced into a completely unnatural position. On top of that, there is a lot of stress on the lower back and neck.
This attitude is also very unnatural. The area of the chair back is unused and the back is curved. Various body parts have to absorb pressure and are therefore under excessive load or pressure.
Adjust the monitor to the correct height by raising it. Silicone hand rests protect hands. Always remember: exercise is good for the body and prevents unilateral stress. Use the reclining effect of the backrest to "cushion" yourself from time to time. And don't forget: stretch every now and then!
Sitting for long periods of time is bad for your health
Many people in the office make the mistake of sitting almost all day. This often results in excessive and unilateral strain in the back, irritating pain, and difficulty concentrating.
A height adjustable desk is another option. With these office furniture, you can flexibly adjust the height of the desktop, and work alternately while sitting and standing. This has a positive effect on your overall health.
Work normally with a laptop
Laptops are not designed for long-term work at a desk. The screen is too low to adjust to the correct angle. Result: You have to lean forward instead of leaning on the seat. The upper back and neck become tense. Due to incorrect sitting posture, the lumbar region is stressed. Tendons in the elbows, forearms, and hands tend to rest against the sharp edges of tables and laptops.
A special stand keeps the laptop in a better position. However, the posture is not yet optimal because the hands are not in a resting position and the monitor is too low. This should not be done permanently.
If necessary, use the computer stand to adjust the laptop to the correct height. With the external keyboard and hand rest, elbows, hands and tendon sheaths are also properly relieved.
keyboard and mouse
Get a real grip on the mouse: Hold the mouse with your entire hand, trying to keep it in a straight line. The following trick may help: Just try to think of the mouse as a "natural extension" of your hand. Do not bend your hands under any circumstances.
This also applies to the keyboard: the hands line up as an extension of the arms. Under no circumstances should the hands be tilted or kinked.