If you spend most of your work day behind a desk, then being comfortable is key to keeping you productive – and pain free! Workplace ergonomics experts suggest following these helpful techniques to get you through your work day as pain free as possible -- from how to sit correctly and how often to move to getting the best fit from your office furniture. In addition, you'll find a list of ergonomic workplace products recommended with your comfort in mind. Repeated tasks performed when seated contribute to stress of the neck, shoulders, hands, wrists and even the legs, especially when you slouch. Anyone who spends several hours seated on the job should use ergonomic caution and follow a few rules.Get up and walk around every 20 to 30 minutes, and take frequent one- to two-minute micro-breaks. Micro-breaks aren’t breaks from work but breaks from using a particular set of frequently used muscles and joints, such as regularly resting your fingers when typing. Stand, stretch, or do different tasks during micro-breaks.

Keep feet flat on the floor. If your feet don’t reach, use a footrest. Position your computer monitor so that your eyes are level with the top of the screen (oversize monitors are exceptions). The center should be at 15 degrees below your line of sight and approximately an arm’s length away. Raise or lower it as necessary. If you wear bifocals, check with your therapist about lowering your monitor to avoid crooking your neck.folding camp chair feet replacement Use a document holder. office chairs for sale in kenyaUse this device to raise materials to eye level, rather than bending your neck toward the desk.massage chair for rent If you have an older chair without lumbar support, replace it or try using a small pillow or tightly rolled towel to relieve pressure on your lower back. pool lounge chairs amazon

Be sure the towel isn’t thick enough that it forces you to lean forward, creating even more strain. A Chair That Fits Alan Hedge, PhD, professor of ergonomics and director of the Human Factors and Ergonomics Program at Cornell University, Ithaca, N.Y., recommends these tips to help find a chair that fits.To minimize joint strain, a swivel chair with a five-point base and wheels is a must for both stability and ease of movement.dining chairs for sale in ontarioFor the right fit, Hedge advises using the 1-inch seat rule. kitchen table and chairs for sale dublinWhen sitting back, there should be at least a 1-inch gap between the edge of the seat and the backs of your knees, and the seat of the chair should be at least 1-inch wider than your hips and thighs. The chair’s back should be wide enough for your back, but not too wide to restrict arm movements, such as reaching 90 degrees to your sides.

Seat backs should have both a height-adjustable lumbar support to fit the curve of your lower back snugly and a tilt feature that allows you to move easily while being supported at all positions. Hedge says chairs with headrests also are helpful for people who need to reduce neck and shoulder strain.Be sure your chair’s armrests are adjustable and set so forearms are supported when elbows are bent at 90 degrees and wrists are straight.A chair should have adjustments for seat height, seat tilt, backrest height and tilt, and armrest positions – and you should be able to easily reach and adjust all levers. Try before you buy. Visit stores and sit in many chairs before buying. Learn about office and workplace products that received the Arthritis Foundation’s Ease of Use Commendation.The stability ball is a piece of exercise equipment used for strength training, improving balance and stability. Replacing the office chair for the stability ball is increasingly popular because of the potential for improved health, posture and strength, but you should be aware of both the benefits and drawbacks before deciding to use a stability ball.

Always consult a doctor before starting this or any other exercise regimen. The stability ball, also known as the Swiss ball, yoga ball or exercise ball, is an inflated ball constructed of soft PVC material. Stability balls come in different colors and sizes, and for best results, you should choose a ball that fits your height range. If you are between 4-foot-11 and 5-foot-4, select a ball that is 55 cm in diameter. If you are between 5-foot-5 and 5-foot-11, use a ball that is 65 cm in diameter. If you are over 6 feet, choose a ball that is 75 cm. Spineuniverse explains that sitting on a stability ball can improve stability and balance because doing so is said to constantly engage the core abdominal muscles. Stronger ab muscles protect the lower back and promote better posture, and can be the result of using the stability ball. A study in the "Journal of Canadian Chiropractic Association" by chiropractors Larry G. Merritt and Celynne M. Merritt showed that two people who reportedly suffered from lower back pain improved when they began consistently sitting on a stability ball.

Of course, results vary by individual, and not everyone experiences these results. According to the United States Army Public Health Command, sitting on an exercise ball can have a few drawbacks. For example, because exercise balls lack arm rests and back supports, the upper body might not be properly and fully supported. The UCLA Comprehensive Spine Center argues that the use of an armrest takes some strain off your neck and shoulders and makes you less likely to slouch. The Health Command also explains that sitting in a chair in a reclined position significantly eliminates disc pressure in the back, but this position cannot be maintained while sitting on an exercise ball. If you use the stability ball in place of an office chair, you might feel that the ball is not tall enough for you to reach your desktop. You also might have concerns that the stability ball will roll away when you stand, so you might need to find a way to anchor it. Prolonged improper sitting posture and office equipment that promotes bad posture can damage spinal structure and cause recurring back and neck pain.

The UCLA Comprehensive Spine Center explains that when sitting and resting your arms on a desk, your upper arms should be parallel to your spine. When you look at your computer, your gaze should be aimed at the middle of your screen. Your thighs should be parallel to the floor with your feet planted firmly on the ground. Keep in mind that you might just as easily slouch on a stability ball as you would in a chair, so practice good posture regardless of the seat. If you are new to using a stability ball, you might need to start out using the ball in small increments, as your body and muscles might not be accustomed to sitting in this manner for long periods and get fatigued. As your muscles build strength and endurance and become familiar with the seating position, it will become easier and you will be able to use the ball for longer periods. Your employer or work environment might not permit you to use a stability ball in the workplace, so receive approval before bringing your ball to work.

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