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Ergonomic Chairs Ottawa Clinics Sitting and Posture Office Stretches

Here are some facts about prolonged sitting posture:

1.Sitting with hip angle at 90 degrees increases the load on the lumbar spine by as much as 40% when compared to standing. Even slightly reclining your chair can reduce the loads on the lumbar spine by 45% when compared to sitting upright.

2. Standing is better than sitting when it comes to minimizing loads on the lumbar spine. Sitting in a slightly forward flexed position increases the load on lumbar discs by as much as 85%!

3. A phenomenum called "creep" occurs when sitting for prolonged periods of time. This is when spinal ligaments stretch and take longer to recoil when standing from a sitting position.

Here are some tips on improving your posture while sitting:

1. Ensure you have 1"-2" of space between the back of your knee and the edge of the seat. If the distance is less than 1"-2" then you may be slouching unncessarily. If the distance is greater than 1"-2" then you maybe placing unncesrary pressure under your thighs. Adjust your seat depth (if available) if this is this the case.

2. Ensure your armrests are adjusted (both in height and width) to properly support your forearms. Proper forearm support can reduce the vertical forces on the spine.

3. If you cannot stand, then change your posture frequently when sitting. Use the recline feature on your chair (if available) or even change the seat angle (as most chairs do have this feature) to "open up" your hips.

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