Ergonomic Advice

Office Sitting

At Orewa Chiropractic, we see many office workers complaining of spine disorders while sensible measures would easily prevent them.

A decent chair should be first comfortable and hold the natural curvature of the lumbar spine. Most of the chronic aches are due to the inversion of this curve when sitting or bending forward.

The feet should be preferably flat on the floor. You may consider using a footrest if you do not reach the floor. The hips are above the knees.

The shoulders are not rounding or holding up. The back between the shoulder blades is flat, not upright, though. Notably, the head is aligned with the rest of the spine, and the neck is not craning, keeping the chin tucked. The top of the screen is at the level of the eyes.

The elbow should stay as close as possible to the body even when moving the mouse. The forearms should parallel to the floor or slightly downward.

If you use a laptop, wire it to a larger screen.

You may use the timer of your mobile to have a break every 30 minutes. Position printer and bin away so that you have to walk.

Ask a colleague to watch your posture and even take a picture when you do not expect it. You can do it for them too.

Alternating with a standing desk may help. But, if you respect the above recommendations, you wouldn’t need it.

 

Watch this helpful video

Lifting without hurting your back

Think before starting your lift. Ensure there are no obstacles on your way.

Position your feet shoulder-width apart and as close as possible to what you will lift. Always maintain the natural curves of your lower back and brace your core.

Use your legs, not your back, to push up into a standing position.

Never twist your back but pivot your feet when carrying.

If you need to put the item on the ground, use a squatting movement bending your knees, not your back.

Never hesitate to ask a friend or a colleague to help if you consider the object too heavy.

 

Watch this helpful video

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