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Last issue, we discussed the importance of selecting an appropriate chair and adjusting it properly.
A chair that fits you cannot take away back pain unless you change your position often. Getting out of your chair at least once an hour is critical for injury prevention. A common piece of advice is "find a good chair and then leave it!"
Active sitting means that you are not planted in your chair in an immovable or "correct" posture. Since we were young, we've been taught to "sit up straight and stop squirming". This often promotes learning unnatural postures that, when held statically, can strain the back muscles and spine. Of course, we are not suggesting that you slouch or slump, but sitting in one position for long periods of time, even a comfortable upright position, is not advisable. Experts agree that changing your posture frequently is extremely beneficial in maintaining a healthy back. So, we encourage you to SQUIRM in your chair!
Rocking in your chair is very useful because whole-body movement helps keep your spine lubricated and healthy. Many adjustable chairs have a lever that activates the rocking function (usually it is the first adjustment on the right side of the chair). For those people without a rocking adjustment, roll forwards and backwards over your "sitbones" at the base of your pelvis every once in a while.
Sitting postures vary depending on the type of activity you are engaged in. To see these postures illustrated, check the webpage.. The most helpful dictum is: "The best position is the next position." In other words, keep changing your position and use your chair adjustments to help you. Find a position that supports your task at each moment. Switch to a new position BEFORE you start aching or feeling uncomfortable. Stand up to work or talk on the phone. Stand up and stretch frequently, swing your limbs, dance around, or at least take a walk down the hall. Do some stretches. Movement and stretching increases circulation and prevents muscle tension and fatigue.
Ref: The Body at Work Newsletter, 1/14/02, by Hilary Bryan and Claudia Singer
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