Back care while sitting

Rules General population Back care while lying down. Back care while sitting. Back care while lifting weight. Back care while standing up. Back care while getting up and sitting. Back care while bending. Back care while performing domestic work. Back care while caring for children. Older people Children and teenagers Housework Workers Sports

Sitting is one of the most frequent postures in our daily life. To maintain this posture you should consider: the height of the chair, the back of the chair, the location of the computer if at work, your movements while sitting and the posture when driving a vehicle.

Height of the chair

You should rest your feet completely on the floor and maintain your knees at your hip level or above them. If you use a foot rest it should have an adjustable incline of between 0 and 15 degrees over the horizontal surface.

Back of the chair

The chair with a slight prominence at the back should support the back to provide the same spinal posture as when standing up, that is, allowing normal back curves.The back of the chair should specifically sustain the lumbar arch, and should have a depth that can be regulated, and adjustable height and incline.A chair with an adjustable back height permits the same chair to fit different types of backs.

Scientific studies indicate that pressure on the spine and back muscles is lessened if the back of the chair is slightly inclined to the back, forming a 135 degree angle with the surface on which the person is seated. However, there is no high quality clinical study that confirms that this posture is the best for the back.

You should avoid partial turns of the body. The correct posture is to turn the entire body at the same time. It is also convenient to stand and walk every 45 minutes.

While working at the computer

When you sit at your computer you should have the screen, which you should be able to move in all directions, should be placed frontally at eye level. The keyboard should be low, so as to avoid raising the shoulders, and the forearms should be rested on the table. The elevation of the keyboard on the table should not be above 25 degrees; additionally, by using a hand rest of at least 10 cm in depth the static tension can be reduced. If you use the mouse for long periods of time, alternate hands that guide it form time to time.

Driving a vehicle

You should push the car seat forward, so as to reach the pedals without having to stretch your legs while resting your back on the upper part of the seat. Knees should be flexed at the hip level or above.

1. Rest your back on the seat
2. Kneas at the hip level or above

Movements while sitting

You should avoid partial turns. Turn your body completely at the same time. It is convenient that you stand and walk every 45 minutes. When you are at your work table, place all of the elements on it in such a way that you reduce the turning of your head to a minimum.

1. Turn your body completely at the same time
2. Stand and walk every 45 minutes