Working in an office normally involves spending a large amount of time sitting in an office chair. This position adds stress to the structures of the spine. Therefore, to avoid developing or compounding low back problems, it’s important to have an ergonomic chair that supports the low back and encourages good posture habits. Sitting puts a lot of stress on the low back area, even though it requires less physical effort than walking or standing. Many health problems can develop with the combined effects of a job that requires sitting with a sedentary lifestyle.
Selecting a suitable chair is a critical step in preventing health problems for those working in a sitting position. The proper chair allows the user to sit in a balanced position, and getting an ergonomic chair is a good start. But, proper posture must be combined with a chair to get maximum benefits.
Why is Finding the Right Ergonomic Chair so Important?
So many people sit the majority of their day while they are awake. They sit while having breakfast, while going to work in busses or cars, during school in classrooms, in offices, in meetings, during dinner, and while watching TV at home. New technology that has developed to replace manual labor has caused many people to sit at work while operating machines. All of this combined sitting can lead to many health problems.
How do I Select the Right Ergonomic Chair?
This is a critical step for those who work in a sitting position. In the ergonomics approach, sitting is viewed as a specialized, specific activity that is influenced by the way a sitting person interacts with their working environment. Several basic concepts should be considered. One of the most important ergonomic concepts is that one chair does not fit everyone. The body dimensions must be assessed when selecting a chair so it does not strain one part of the body while fitting another part. The optimal seat height is about one fourth of a person’s height, but keep in mind the torso to leg ratio variance. No one chair is suitable for every activity, so consider the occupation. Repair costs and maintenance must also be factored into the decision making process.
Some features should be included in a good ergonomic chair, no matter how it is used. The seat height should be adjustable, and one that ranges from about 16 to 21 inches off the floor works well for most people. Seat width and depth needs to support any user comfortably. The standard width is usually 17 to 20 inches. The backrest should be adjustable vertically and in the forward and backward directions with a firm low back support. The material on the seat and back should have enough padding to be comfortable to sit on for long periods of time, and having a breathable cloth fabric that allows for air flow is preferred. The stability of the chair is also important, and having a four or five point base generally offers the most substantial solidity.
Other features to examine are designed to help people attend to their jobs more effectively. Adjustable height arm rests are good for computer operators. They should allow the person’s arms to rest with the shoulders relaxed, with the elbows and lower arms resting lightly. The forearms should not be on the arm rests while typing. Depending on the tasks they do, wider or narrower arm rests may be required. Make sure the chair does not make a person’s job more difficult. If a stationary work position is better, do not get a chair with wheels or casters. If a chair with casters is needed, choose one that matches the type of flooring it will be on. Nylon casters work better on carpet, and urethane casters work better on hard floors.
What is an Exercise Ball Chair?
An exercise ball chair is a completely different type of ergonomic chair. It is a ball which is large enough to support the user in a long-term sitting position. It works well as a desk chair or a computer chair. Its major advantage is that it encourages movement and active sitting. A slight bounce involves the legs, keeping them moving to stimulate circulation and to keep the muscles busy, reducing fatigue and stress. Sitting on the ball makes slouching difficult. The positioning needed to stay on the ball automatically improves posture. It requires subtle muscle contractions of the hip, leg and core muscles to maintain balance, contributing to overall muscle tone. Balls come in different sizes to fit individual user heights. Some ball chairs have a base frame with wheels for easy mobility, along with an attached backrest.
What are the Benefits to Using a Ball Chair?
Ball chairs can help in many ways, whether desk time is at the office or at home:
- It causes a change in position to help reduce damage caused by prolonged sitting in the same position.
- Stretches or mini workouts can be done without getting up, lean slightly back or to the side as needed.
- Get a low key abdominal workout to help strengthen core muscles over time.
- Feel more energized after finishing work, because moving around and being active gives a person more energy.
- Burn more calories per day with the slight movements on a ball chair.
- Bounce on the chair when a song comes on.
- Bounce on the chair while waiting for a web page to load.
- Bouncing can stimulate thinking.
How do I Choose the Right Exercise Ball Chair?
Height is not the only factor in determining the ball size, since they are flexible and offer resistance. Weight is also an important determinant. If body weight to height proportion is larger than average, sitting on the ball will compress it down more. In order to maintain an angle of 90 degrees at the knees, a larger ball should be used. Balls have some adjustability, therefore air can be released to compensate if it’s too high. Releasing air from the ball will cause it to lose air pressure, resulting in it flattening out. This will make it more stable, meaning stabilizing and balancing exercises will become easier and lose some of their effectiveness. Balls also lose pressure because of stretching from regular use. As the ball ages, re-inflation may be required from time to time.
Rehabmart is pleased to carry high quality ergonomic ball chairs from respected vendors that encompass Fabrication Enterprises, Health Mark Inc., J/Fit and Enabling Devices.
Mike Price, OT
Rehabmart Co-Founder & CTO
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