How To Reduce Back Pain On The Office Chairs?
The sudden COVID-19 has forced many office workers to work remotely, but most people do not have a good office environment at home, especially without a comfortable computer chair. A day of office work will inevitably cause back pain, not only their waist suffer and office efficiency is also very low. So what can we do to relieve our back pain?
We know that when we use the computer, there is a close relationship between our bodies and computers.
In the work we need to stare at the computer screen for a long time, firstly, if the height of the computer screen and our line of sight is different, it will inevitably cause pressure on our cervical spine; Secondly, when using the computer, our hands need to often hit the keyboard, if the arms do not have a good support, the joints of the hands will also make us feel tired; Thirdly, in the long hours of work, our waist has not been able to maintain a correct posture, over time it will naturally stoop. If the chair does not have a good support, it will certainly make the burden of aggravating the waist; Fourthly, the chair cushion and our hips need a long time contact, if the cushion is not evenly stressed, it is easy for us to sit upright; Fifthly, the leg support and arm support requires us to adjust the height of the chair and armrest. Leg support allows us to avoid the rising pain of the thighs, and armrest support can disperse the strength of the arms and reduce the burden on the shoulders.
Through the above analysis, we can follow a scientific set of scientific methods to relieve back pain:
01 Maintain a correct sitting posture
What is a correct sitting posture? The correct sitting position is that the chin and head fall back on the shoulders, the blades on both sides are contracted backwards while the arms are slightly rotated outward to open the chest, and the shoulder blades sink as far as possible to flatten the collarbone into a straight line. The spine is straightened so that the upper body weight falls on the sit bones, and the waist and abdomen are kept somewhat tightened to maintain the posture of the spine. The foot falls directly in front of the knee, and both knees rush to the front. This sitting posture if maintained for too long, some muscles begin to fatigue and the pelvis will appear unstable, so you need to consider leaning your back on the back of the chair to sit correctly.
02 Get up, move around and exercise appropriately after working one or two hours
Long hours of sitting in the office, in addition to our back muscles will be fatigued, eyes will also appear dry, photophobia, acidity and swelling. We can set ourselves a few alarms every hour or so to get up and move around, looking at the beauty in the distance and the mountains outside the window. In addition, we can do some exercises in our spare time, such as flat support or hip bridge.
03 Choose a comfortable ergonomic chair
We still need to take our own needs as the first choice, according to the actual feeling as a judgment condition.
First of all, we need to know whether the choice of chair can make you sit upright. There are three conditions for sitting upright: the first is the distance between the chest and the table has two fists; secondly, the hips attached to the back of the chair can give our waist a good support; thirdly, the feet on the ground after the knees are 90 degrees. These points need to meet the height of our chairs and the height can be adjusted and the back of the chair should meet the spinal curve of the waist.
Secondly, the armrest support for the hands can relieve the pressure on the waist and hips, which can be lifted and adjusted as well as the backrest tilt angle synchronized adjustment of the armrests is good. Good armrest design with armrest orientation adjustment is adapted to a variety of working conditions.
The third is the headrest, most of the current domestic ergonomic chairs can achieve headrest height, angle, front and rear adjustment. Headrest adjustment allows us to adapt to a variety of working conditions. But if it is at home, then the priority of the headrest is not so high, if you are tired, you can go directly to the sofa or bed to lie down, but for people who are in the company and have the need for lunch break is still very necessary.
The fourth is our own needs, as mentioned above, the use of the chair scene is also very important. If the home is only occasionally used, then you can consider some ordinary chair. If the use of time more than three hours, then it is still very necessary to choose an ergonomic chair.
The fifth is security, with the continuous development of the industry in recent years, ergonomic chairs brands are growing like a mushroom, the price is uneven. The news about the explosion of the computer chair air rod in the first two years has been scaring people, so we have to look at the quality of the product when choosing a chair, and try to choose some formal channels and brands.
Finally, reasonable control of sitting time combined with appropriate exercise, coupled with the assistance of ergonomic chairs will be able to effectively relieve our back pain.