At PHYSIO4ALL we see many patients who have back pain due to poor postural habits. This is especially true when using a computer for long periods. Generally people focus on the activity in front of them and tend to protrude the head and neck forward, developing a c-shaped curve in the spine. When this occurs, the spinal muscles and ligaments become overloaded, which, over time leads to fatigue and pain in the neck and upper back.
The most effective way to allow for pressure change is to get-up regularly! At PHYSIO4ALL we encourage our patients to take posture breaks for 1-3 mins every 30/40 mins of sitting.
Choosing the right chair for your individual needs is a crucial factor in achieving good sitting. At PHYSIO4ALL we recommend the following for choosing a good chair:
- Use your chair throughout the day to support your spine
- Choose a firm and supportive seat which is large enough to support your whole thigh.
- The chair height should allow your feet to rest flat on the floor.
- Ideally your hips should be very slightly higher than your knees.
- The chair should support your upper back as well as the S-curve in your low back
- We encourage 90° angles throughout the body when sitting
- Lightly support upper body with the desk which will help unload your neck and shoulders
View our fantastic video on sitting posture at work: Physiotherapy North Sydney: Poor Sitting Ergonomics