How Desk & Chair Alignment Can Reduce Back Pain in the Office

Straighten Up: How Desk & Chair Alignment Can Reduce Back Pain at the Office

Did you know that leaning forward just 30 degrees puts 3 to 4 times more strain on your back? Over time, that added stress can cause unnecessary wear on your spine’s ligaments and discs. Keep reading to learn more about creating a healthy workspace with the right office chair and computer setup.

Tips to Follow to Reduce Back Pain at the Office

Office Chair

There is no one chair that is the best, it just depends on the person. Keep an eye out for the following items when choosing the best ergonomic chair for your workspace:

  • Adjustable seat height – You should be able to adjust the seat height so that your feet are flat on the floor and your knees are even with your hips.
  • Seat width and depth – You should feel comfortable when sitting in the chair. The chair depth should allow you to sit with your back on the backrest and still have a few inches before the edge of the seat makes contact with your knees.
  • Backrest – It’s important to find a chair with ample lumbar support. The chair’s backrest should be adjustable by both height and depth to align with your spine’s natural curves.
  • Armrests – The armrests should be adjustable so that your arms can rest comfortably and your shoulders can relax.

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Computer Positioning

When choosing the right position for your computer, you need to keep a few things in mind. You’ll want to align and position the computer screen at eye level while seated so your neck can rest comfortably upright. The screen should also be a good distance from your face, but not so far that you have to strain your eyes or lean forward to see it.

The keyboard and mouse should be positioned to where your elbows bend at about a 90-degree angle.

“Often when I’m visiting with people on how to properly adjust their desk, I like them to think about how it is when they get in their car. When they get in their car they sit down in their seats they bring everything to them. … You adjust everything to you so you’re sitting back in that chair. …  However, as soon as we come to the office, we find ourselves in these awkward positions where we are now adjusting our bodies to the desk.” 

– Barbara Hoffart, Senior Account Executive at Humanscale, certified in ergonomics.

Learn more of Barbara’s tips in the video below.

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