Workers: Back care while sitting
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.
a) Height of the chair
You should rest your feet completely on the floor and maintain
your knees at hip level or above. If you use a foot rest it should
have an adjustable incline of between 0 and 15 degrees over the
horizontal surface.
b) 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.
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.
c) 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, 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
the hand that guide it from time to time.
d) 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. Knees at the hip level or above
e) 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
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Back Pain Research Network 
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