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How The Right Work Chair Can Prevent Chronic Tension Headaches

If you suffer from chronic tension headaches, back pain or neck pain, you probably know that poor posture is at least partly to blame.

But did you know that the way you sit may have more to do with your pain than the way you stand?

If you’re like most Americans, you spend most of your day sitting down. That’s because your workstation is likely at a computer terminal, assembly line, or desk.

Also consider that you also spend a lot of time sitting at home – whether it’s watching TV, surfing the Internet or reading. As a result, of the approximately 16 hours you are awake, you may spend 12 or more of them sitting.

So doesn’t it make sense that you should focus on sitting as much as you do on posture?

And while proper posture—shoulders rolled back, head up, chest out—is important, the benefits of good posture will be minimal if you’re hunched over at a desk all day.

You may be one of the many unfortunate workers who are forced to slouch because your work chair doesn’t fit your body, or because you don’t have the chair adjusted correctly.

DANGER OF INCORRECT SITTING

When you slouch for long periods of time every day, three things can happen. All are bad:

* stiffness and pain in muscles, connective tissue and joints

* restricted breathing

* postural deformities

Stiffness and pain

Problems related to inappropriate seating are cumulative. The first noticeable symptom is usually stiffness and pain in the lower back, upper back or neck. These can lead to chronic tension headaches, back pain and muscle spasms or reduced circulation in the legs.

As a result of sitting hunched over all the time, other parts of the body begin to break because when one part of the body is out of alignment, it will affect the structures above and below it.

For example, if you usually sit slouched, you risk not only back and neck pain, but also repetitive strain injuries such as carpal tunnel syndrome.

RESTRICTED BREATHING

When you sit up straight, you should have good lower abdominal muscle tone to keep your diaphragm in the correct, lifted position. This is important for optimal breathing.

But when you sag, your lower abs relax and your diaphragm lowers. This forces you to breathe from your upper chest instead of your diaphragm.

Due to the reduced support of the loose lower abdominal wall along with the lowering of the diaphragm, your abdominal organs are forced down, restricting your breathing.

POSTURAL DEFORMITIES

If you’re a woman, the resulting pelvic pressure from slouching all day for extended periods of time can be an overlooked cause of back, pelvic, and period pain.

And—especially if you’re a woman—you risk skeletal deformities if your poor posture isn’t corrected.

Often, when people imagine the “round back” position, they usually associate it with a post-menopausal woman who has already had osteoporosis.

However, many pre-menopausal women have rounded backs caused by sitting all day.

HOW TO FIND OUT IF YOU ARE SITTING CORRECTLY

Here’s a checklist you can use to help you determine if you’re sitting correctly:

* feet are firmly on the floor or on a foot mat slightly in front of you

* your seat is adjusted so that your thighs are parallel to the floor, with your knees at about 90 degrees and slightly lower than your hips

* your seat allows your weight to be carried primarily on the upper half of your thighs

* your knees are shoulder-width apart or closer

* the seat of the chair is not very deep (you should not sink into the chair)

* you can sit upright and maintain the natural curves of your back

* Your back is sufficiently supported

* your pelvis is neutral

* you have an elevated rib cage

* you can draw a straight line down through your ear, shoulder, ribcage and pelvis (check by sitting in front of a full-length mirror or having a co-worker analyze your sitting position)

ERGONOMIC TIPS FOR COMPUTER USERS

If you sit at a computer terminal all day, there are other factors to consider:

* you should be sitting directly in front of the keyboard and computer screen

* your monitor should be between 18 – 24 inches from your eyes and you should be looking down slightly to see it

* You should use a work surface that allows your elbows to maintain an angle of approximately 90 degrees

* your shoulders should be relaxed; do not fall forward

* you should relax your wrists and keep them in a neutral position; do not bend them up or down

* keep your shoulders relaxed and your elbows loose at your side while typing

* take breaks

When working extensively on the computer, it is important to take short breaks to stretch and walk about every 30 minutes. Alternate work activities that use different muscle groups.

Also, don’t forget to give your eyes a regular break. For example, blink often, close them for a while and look at different objects.

DIFFERENT TYPES OF CHAIRS

WHEELS

In most work environments and almost all offices, chairs are mounted on swivel castors so you can easily move from task to task. These wheels are usually mounted on a five-point base.

STATIONARY BASE

In some industrial facilities, a chair with a stationary base is more common for safety reasons. Such chairs are often found in laboratories because the floors tend to be hard and smooth, making castor chairs risky.

Stationary chairs are standard on assembly lines because they are more stable.

BENCH

Chairs are often used in small parts assembly areas in manufacturing, as well as for other jobs that require manual dexterity. Benches are taller than typical office chairs and usually offer footrests for stability and comfort.

CHAIRS FROM SITTING AND STANDING

Sit-to-stand chairs are best if you frequently move from sitting to standing during your shift (if you work as a receptionist or assembly line worker, a sit-to-stand chair would be a good choice).

These chairs usually do not have a back. the seat is tilted down, allowing you to lean comfortably in a semi-standing position.

OTHER FACTORS AFFECTING ERGONOMICS

BACK RESTS

The back of your chair should stabilize your pelvis and lift your ribcage by supporting your lower back.

If it doesn’t support your lower back properly, it will sink into the backrest. A too soft, tilted and/or concave backrest causes this.

These mistakes result in the backrest supporting the wrong areas, which reinforces sagging.

FOOT RESTS

If your work surface is too high for you to put your feet on the floor, you need a footstool. The footrest should be large enough to allow you to move around during the day. It should also be adjustable to suit your height and leg length.

FIVE POINT BASE

The five-point base offers you maximum stability and is usually found on any type of chair.

HOW TO CHOOSE THE RIGHT WORK CHAIR FOR YOUR BODY TYPE

When purchasing an office chair, you must remember that one size does not fit all. You need to consider what you do in the chair all day and also take into account your physical size.

Generally speaking, you want a chair that provides adequate support for your back, legs, buttocks, and arms.

Here are the different components of a work chair and what to look for:

BASE

You want a chair that has a five-point (point) base, regardless of whether you need castors (casters). If you choose a chair with less than five legs, you sacrifice stability and safety (chairs with four wheels can tip over more easily).

Make sure the base allows the chair to rotate easily.

ARMRESTS

Keep in mind that the armrests should only be used when reading or resting between typing, NOT when actually typing or using the mouse. Depending on how much time you spend in the chair, you may not even need armrests.

If you get a chair with armrests, make sure they are adjustable, wide, padded and comfortable. When sitting, you should be able to independently adjust the height of the armrests and move them closer together or further apart.

SEAT PANEL

The part of the chair you sit in (the seat) should allow for even distribution of weight and comfortable support. Pay attention to the width and depth of the seat – it should be wide enough to give you at least an inch of unused space on either side of your thighs and hips.

It should also be deep enough to comfortably support your thighs and not put pressure behind your knees (bad for circulation).

The seating area should feel comfortable even after an hour or more of sitting. Insufficient cushioning and poor shaping can cause hip and back fatigue, so ensure the padding is of sufficient quality to withstand permanent deformation.

CHAIR HEIGHT

You should buy a chair that allows you to easily adjust its height. The best chairs have a device that allows you to adjust the height of the seat while you are sitting (a chair with a rotating mechanical height adjustment mechanism is also fine).

Either way, make sure the adjustments are within easy reach when you’re seated – you shouldn’t have to get up to change the height of the chair.

If the chair will be used by more than one person, make sure the height range is suitable for all users. You should be able to adjust the height of the seat so that the front of your knees are level with or slightly below level, with your feet firmly on the ground or on the footrest.

LUMBAR REST

A good lumbar support (the part of the chair that supports your lower back) is essential. Many chairs have padded lumbar supports that can be adjusted up and down and forward or backward. This is what you want because these supports will fit your shape better.

The ability to adjust the chair is especially important if more than one person will be using the chair.

A fixed height lumbar support may be fine if you are the sole user of the chair and feel comfortable leaning back against it.

When sitting against the lumbar support, make sure you have enough room for your hips and that you are not pushed so far forward in the chair that you lose support for your thighs.

BACK SUPPORT

The backrest should fold down to allow you to sit more than 90 degrees. The best chairs allow your back to move and also follow your back as you move back and forth.

Try to avoid locking the backrest in one position. Look for a support that is wide enough and does not press on the side of the back. The backrest should also be high enough to provide good support in the middle of your back – at least up to your shoulder blades.

HEADREST

If you like to read, talk on the phone or relax in an armchair, look for a chair with a high back and good neck and head support.

PRICE

Good chairs are coming down in price, but they can still be expensive. You can get a good chair for $300 to $500.

(Remember this – you get what you pay for)

While $300 to $500 (or more) may seem like a lot of money for a chair, if you’re one of the millions of people who spend most of their workday sitting, a quality, comfortable chair is a smart investment.

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