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Getting Rid of Shoulder Pain {Do You Need an Ergonomic Chair?}

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Many computer users suffer from pain in their shoulders and necks. This pain is frequently triggered by poor posture and over worked muscles. A good, ergonomic chair may be the answer you need! The goal while typing is to minimize the work load for your muscles. In the best case, your arms, shoulders, neck and back should all remain relaxed while you work. This “neutral” body position can eliminate soreness and restore some of the energy that was previously wasted by over-used muscles. Ergonomic chairs are specially designed to help you comfortably maintain good posture all day long.

Try these tips for getting the most comfort out of your ergonomic chair:

  • Ergonomic chairMake sure your chair fits your body shape. It is not enough to use just any ergonomic chair. When choosing a chair, start with the seat pan, the part you site on. Make sure it is wide enough for your with an inch or two extra, that it is not too deep, cutting circulation behind your knees, and that it evenly distributes your weight without creating any pressure points after long use. Also make sure you can adjust the height of the chair adequately and that the backrest give you enough support.
  • Place your feet flat on the floor. Adjust the height of your chair until appropriately, or use a foot rest to provide additional height if your work space is too high. Don’t pull your feet under your chair or cross your legs; this can put pressure on your back and knees.
  • Adjust the back rest. Move the entire back rest up or down to find the position that best fits the natural curve in your back. When your back is well supported, your shoulders and neck will also remain more relaxed. You can always add additional lumbar support to any chair, if you find your muscles are not properly supported.
  • Recline the back of your chair. For best comfort, your back rest to lean backward slightly from the straight-up position. This incline relax the muscles in your back and shoulders lower the pressure on your spine.
  • Lower your armrests. Many ergonomic chairs are designed with flexible armrests that provide support, but don’t get in the way of good posture. Your arm rests should allow free arm movement while typing. Any pressure on the elbow can compress the ulnar nerve at your elbow.
  • Position your keyboard properly. Your keyboard should sit about an inch or two off your lap, allowing your forearms remain parallel to your legs while you are typing. Try using a keyboard tray with a negative tilt to quickly change your workstation to fit your properly adjusted chair.
  • Take a break. Stand up at least once each hour, even if only for a few minutes. You can use these breaks to stretch your shoulder and neck muscles to relieve some of the tension. It can also help you to restore good posture when you return to your seat.

Good posture is the key to relieving much of the shoulder and neck pain caused by sitting for hours in front of a computer. A good, ergonomic chair that really fits you will allow you to comfortably maintain a neutral sitting position all day. Add a flexible keyboard tray for best keyboard position to minimize the work on your shoulders and neck. Changing your chair to better fit your body will provide pain free sitting for years to come.