HOW A WORKING CHAIR SHOULD BE?

Does your work involves sitting daily at a desk or at a computer? 

then it is important to set up your workstation correctly to give your back maximum support

• Good posture is needed to be maintained to protect your back, neck, and shoulders, and to avoid muscle tension and headaches.
• If you are spending many hours sitting on a chair than a well-designed chair is very important.
• For the people who are prone to lower-back pain, make sure that the chair is at the correct height such that your leg length—your feet should lay flat on the floor.
• Seat should be kept horizontal
• Try to avoid stretching your arms by sitting close to the desk
• The height of the desk should at a level at which your arm is slightly bent and your fingers reach the keyboard easily to avoid tension on shoulders and neck.
• Rest your forearms on the desk, parallel to the floor but avoid leaning on them.
• Change your position at regular interval and take breaks away from your desk and carry out some stretching.
• A height-adjustable desk should also be taken into consideration to alternate between sitting and standing.

• Adjust the height of your chair so that your feet are flat on the floor, and tilt the back slightly downward to support you when you lean forward to work.
•  The chair should also be backward tilting so that you can relax.
• The seat should be at the proper angle so that your hips are slightly higher than your knees.
• The chair should provide as much support as possible, more importantly for the lumbar area where maximum pressure falls while sitting.

HEAD AND NECK ALIGNMENT

• The muscles in your upper back, shoulders and neck are likely to become fatigued when you spend time leaning over a desk with your back rounded and your head bent forward, that leads to a painful neck or headaches.
• Migraines can also occur due to chronic neck strain.
• Whenever tension in your neck increases or you keep holding your head forward with your chin out, reduce the curve in your neck by tucking your chin back and making the top of your head the highest point.
• Neck retraction exercises helps to reduce tension by shifting the weight of your head more directly over your spine, so that your neck muscles have less work to do.