With most of us spending at least half of the day sitting, more than ever, it’s important that we do it right.

Those tiny, repetitive movements that we all do at our desk jobs tend to add up after a while- not to mention, giving us sore shoulders and a headache.

Here are five tips to keep you sitting right, and less exhausted at the end of the day:

1. Use your sitting bone, that’s what it’s for! – your feet should be on the floor, with your knees and hips bent at about 90 degrees. This will distribute the weight off of your thighs and on to a more solid part of your body.

2. Leave some room to move – make sure to have about four fingers-worth of space behind the back of your knees and the front of the seat. Otherwise, you might end up sitting too far toward the front of the chair, and end up slouching when you get tired.

3. Moral support – adjust the armrests so that they support your elbows and arms at 90 degrees. Otherwise, if the rest is too high or low, you’ll be using your shoulders to make up the added difference.

4. No Stretch Armstrong here – When your armrest is perfect and you’re sitting straight at your desk, your fingers should be able to touch the keyboard without stretching.

5. Take a hike! – Make sure to get out of your chair at least once an hour and walk around, or kill two birds with one stone and walk & work with a treadmill desk like the Walkstation. Your body will be able to stretch, get your blood flow moving, and reenergize you.

How much time do you think you spend sitting in an office chair? Assume 8 hours per day, 230 days per year for 40 years. How many years of your life is that? 9 years! Don’t you deserve to sit comfortably for 9 years?

It is proven that a chair that fits you will make you more comfortable and more productive (yes, you read it right…more productive). In a study conducted by the University of Texas and the Upjohn Institute, it was found that those that used the Leap chair and received the proper training were 17.8% more productive than their colleagues. Too good to be true? Click here to read the full story.

So…now you know why you need an ergonomic chair, but what should you look for when selecting one?

On average, we change seated postures 20-30 times per day. You should have a chair that supports these various positions with minimal adjustments. Here are some features you should look for in order to sit properly AND reduce the amount of stress on your body…

• seat height – proper seat height should allow you to place both feet squarely on the floor
• seat pan depth – adjust the seat pan to contact the backrest without feeling pressure behind the knees
• backrest tilt tension – backrest force should be high enough so to easily rock and balance into a reclined angle
• lumbar support – can be the single most important element in defining chair comfort
• armrests – results in significantly less neck and shoulder pain (adjustable armrests provide additional benefit)
• seat pan angle – seats that automatically change angles as the user moves promote posture change even further
• backrest height and angle – should reach shoulder blades and angle to limit amount of head and hand travel as you recline to maintain proper distance from the computer and keyboard
• headrest – look for a padded headrest adjustable for height and depth. Typically an option on high end seating.

Ergonomics is a hot topic in offices these days. Most of us look around and wonder if our workspace is cutting the mustard. Is my chair secretly destroying my back? Is my monitor slowly searing my eyeballs? Is my keyboard unwittingly pushing me ever closer to carpal tunnel syndrome? When we really stop and look, every innocent paperclip suddenly becomes a potentially life-threatening hazard.

Okay, maybe that’s a little dramatic. Still, the equipment you use and the organization of your workspace can deeply impact how you perform daily tasks. And that can have a significant impact on your physical health.

If you’re wondering what kind of dangers lurk in your office, take this quiz to see if your environment is an ergo-friend or ergo-enemy.

Instructions
For each category, evaluate your current office situation. Choose “true” or “false” for each point and note your answers on a piece of paper.

Chair Evaluation
1. My chair has lumbar (lower back) support. 2. My chair has adjustable height.
3. My chair has adjustable back positioning and tension.
4. My chair has adjustable armrests.
5. My chair has adjustable seat depth.
6. When seated in my chair, my feet rest comfortably on the floor with knees bent at a 90 degree angle (a foot rest is used to achieve this if needed).

Lighting Evaluation
1. My computer screen is free of any reflection.
2. My computer screen can be seen easily (no glare).
3. My desk is positioned at a right angle to the window or main source of light.
4. The level and position of overhead lighting is satisfactory.
5. My lighting can be adjusted (if light is from a window, blinds are present).

Equipment Layout
1. My work area is free from obstacles.
2. Commonly used items are kept within easy reach.
3. The layout of my workspace prevents undue twisting and lifting.
4. Cords are kept straight and away from walkways.

Desk Evaluation
1. My desk is 26 inches to 29 inches high.
2. My desk surface is a suitable size for the work being done (i.e. a minimum of 35 inches x 29.5 inches for paperwork tasks or 45 inches x 35 inches for mixed clerical and computing tasks).
3. The area underneath my desk is clean and uncluttered.
4. The work surface of my desk is a matte finish to minimize glares and reflections.

Computer Evaluation
1. The top of the computer screen is at eye level when I’m seating in my chair and looking straight ahead.
2. My keyboard is either resting on an adjustable tray or, if on the desk, is approximately 1.5 inches from the edge of the desk and in line with the monitor.
3. The monitor is at least arms distance when seated and directly in front of the keyboard.
4. The characters on the computer are set to display at an appropriate size.
5. A document holder is used if documents are referred to when typing.

If your computer doesn’t meet any of these requirements, make the necessary adjustments. You can fix all of these issues by adjusting your body position or simply investing in some low-cost accessories.

Take a look at your overall results. Count the number of times you selected “true”.

If you chose “true” 19 to 24 times
Congratulations. You can rest easy tonight – your workspace isn’t trying to hurt you! Of course, it’s still up to you to be cautious and continue to make adjustments as needed. As your body changes and ages, you’ll want to constantly re-evaluate how things are working. But you have the right equipment so you’re two steps ahead of the game!

If you chose “true” 14 to 18 times
Your workspace is definitely lacking in the ergonomic department. You may be noticing a few aches and pains. Adjust what you can and make a resolution to upgrade the old, tired equipment that is – yes -secretly plotting your demise.

If you chose “true” less than 14 times
Let me be clear: It’s them or you. Either the office equipment goes or your health will certainly suffer. Save yourself! Toss the junky gear before it all gathers together and forms a mega-army that’s impossible to stop…!

What? Did I get carried away again?

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Republished by our friends at Steelcase