If you spend all day sitting in a chair at a desk, you understand that a comfortable chair can make your work day better, less painful, and more productive. Can you imagine not having leg, back, neck, or shoulder pain at the end of a long day at work?
Make a few changes so that your environment fits your body and needs, and you will feel a world of difference. Not only will you feel better, but you'll also decrease the risk of pain and repetitive stress injuries (like carpel tunnel syndrome), which are the highest causes of missed days at work.
Did you know that finding a chair that fits you can cost you anywhere from $0 to a hefty $1,000+? Since everyone knows about the fancy $700 Herman Miller Aeron chairs (that don't, by the way, fit everyone), how about we just talk about the adjustments that don't scare your wallet?
Simple and FREE Ergonomic Chair Adjustments
Give your feet a boost: If your feet are dangling when you sit all the way back in your chair, you need a footstool. Same thing if you find yourself resting your feet on the chair casters (legs). Grab a stack of books to rest your feet on.
Give your booty a boost: If your wrists are above your elbows when you are working on the desk (typing/writing/reading), it means your seat is too low. Throw some cushions on your seat, or, if your chair height is adjustable, raise the seat using the chair knobs.
Give your back a boost: You always want to sit with your back supported by the chair, but you don't want the backs of your knees touching the seat - it cuts off circulation and can lead to cankles (swelling). Push your bottom forward in the seat with a pillow or rolled up towel. OR, if you have a nice computer chair, there might be a knob that allows you to push the entire back of the chair forward.
Give your low back curve a boost: Our low backs are naturally supposed to curve forward a little bit, so if you find yourself slouching in your seat with your shoulders rolled forward, try rolling up a towel and place it in your low back.
Tilt the chair so that it's at neutral or tilting just slightly forward. If you have an adjustable chair, sometimes the seat may be tilting backwards. This usually puts you in a position where your knees are higher than your hips, you are reclining in the chair, and your chin is jutting forward while you work. No bueno. So play with the knobs until you find the tilt knob, and tilt the chair forward until the seat is parallel to the floor or the front is tilting ever-so-slightly downwards. If you have a really old chair with the seat completely worn, throw a pillow on the seat.
And...here's a Tweetable!