{"id":21472,"date":"2020-09-17T10:11:24","date_gmt":"2020-09-17T09:11:24","guid":{"rendered":"https:\/\/www.manutan.co.uk\/blog\/?p=21472"},"modified":"2021-02-22T14:41:39","modified_gmt":"2021-02-22T14:41:39","slug":"how-to-sit-in-an-office-chair-to-avoid-back-pain","status":"publish","type":"post","link":"https:\/\/www.manutan.co.uk\/blog\/office-chairs\/how-to-sit-in-an-office-chair-to-avoid-back-pain\/","title":{"rendered":"How to Sit in an Office Chair to Avoid Back Pain"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Sitting in an <\/span><a href=\"https:\/\/www.manutan.co.uk\/en\/key\/office-chairs\"><span style=\"font-weight: 400;\">office chair<\/span><\/a><span style=\"font-weight: 400;\"> for long periods, without rest or stretch breaks, can leave you with back pain and muscle strain. This is why it\u2019s important to take breaks and move around, to avoid keeping your back in the same position. Take a look at our tips on how to improve your posture whilst sitting in an office chair.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Tips on How to Prevent Back Pain in an Office Chair<\/span><\/h2>\n<h4><span style=\"font-weight: 400;\">Adjust the office chair<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">You will need to correctly adjust the office chair to suit your body physique. Please check the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Low back support<\/b><span style=\"font-weight: 400;\"> &#8211; your posterior should be pressed up against the back of the chair and your lower back should arch slightly. If you do not have this arch in your office chair, you can use a lumbar support cushion.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Measure the angle of elbows and work surface<\/b><span style=\"font-weight: 400;\"> &#8211; elbows should be at a 90-degree angle when your hands are on your work surface. If this is not the case, adjust your office chair\u2019s height.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Armrests<\/b><span style=\"font-weight: 400;\"> &#8211; When correctly positioned, armrests should cause your arms to be somewhat raised at the shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Measure the distance between your calf and office chair<\/b><span style=\"font-weight: 400;\"> &#8211; there should be approximately a fist-sized amount of space between the edge of the chair and your calf. If there is not enough space, your chair is too deep and if there is too much space, you will need to adjust the back backwards.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Eye-level <\/b><span style=\"font-weight: 400;\">&#8211; you should be looking at the centre of your computer screen\/s. If your gaze does not meet the centre, you may need to adjust the computer screen level.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Measure the distance between your thigh and chair edge <\/b><span style=\"font-weight: 400;\">&#8211; if you can pass your fingers under your thigh at the edge of the office chair seat, you are fine. If not, you may need to invest in a <\/span><a href=\"https:\/\/www.manutan.co.uk\/en\/key\/search\/footrests\"><span style=\"font-weight: 400;\">footrest<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">Don\u2019t slouch<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Many of us are guilty of slouching at our <\/span><a href=\"https:\/\/www.manutan.co.uk\/en\/key\/office-desks\"><span style=\"font-weight: 400;\">desks<\/span><\/a><span style=\"font-weight: 400;\">, but this posture can overstretch our spinal ligaments, straining discs and spinal structures. Avoiding the temptation to slouch will prevent back pain and damage to spinal structures. Our next tip will discuss the best posture to straighten your back.\u00a0<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Retain good posture<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Firstly, ensure that the back is aligned against the back of the chair. Keep your arms flexed between 75 and 90 degrees (if this is not possible, try adjusting the chair) and keep your knees even with the hips or slightly higher. Feet should be flat on the floor but if this is not possible, you should ask for a footrest. Finally, although it can be tempting to slouch, try your best to keep your shoulders straight.\u00a0<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Take regular breaks<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">As mentioned, it is not good to stay in the same position for a prolonged amount of time, this is because static posture leads to back pain and muscle strain. Although it can be difficult to remember (especially if you\u2019re busy),\u00a0 it is beneficial to stretch and walk around every half hour (even if you\u2019re just walking to the kitchen to top up on water). This increased level of movement will maintain healthy blood flow and enhance comfort and productivity.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Looking for an Office Chair?\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Whether you want a <a href=\"https:\/\/www.manutan.co.uk\/en\/key\/polypropylene-swivel-draughtsman-chair\">swivel chair<\/a> or an <a href=\"https:\/\/www.manutan.co.uk\/en\/key\/polyurethane-ergonomic-draughtsman-chair-manutan\">office chair with a footrest<\/a>, if you\u2019re looking for an <\/span><a href=\"https:\/\/www.manutan.co.uk\/en\/key\/office-chairs\"><span style=\"font-weight: 400;\">office chair<\/span><\/a><span style=\"font-weight: 400;\">, Manutan has a broad range available to support your individual needs. Why not take a look at what we have to offer <\/span><a href=\"https:\/\/www.manutan.co.uk\/en\/key\/office-chairs\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sitting in an office chair for long periods, without rest or stretch breaks, can leave you with back pain and muscle strain. 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