Ergonomics 101: What to Know About Prolonged Sitting

By Dr. Erik Simms

Prolonged sitting can irritate the back, strain the neck, arms, and legs, and put pressure on the muscles and discs in the back. Slouching can cause back pain by putting strain on the ligaments and discs in your spine.

Such strains are rampant in workplace settings where we are subject to unhealthy, prolonged sitting. Without further ado, read on to discover more about ergonomics and prolonged sitting today.

Ergonomics in the Workplace

Imagine sitting at your work desk for hours every single day. Even if you are not physically active, your muscles, ligaments, and tendons are still working hard. You must organize them to make daily movements easier and reduce any risk of damage. 

Ergonomics may be advantageous for this. Ergonomics encompasses anything that may be done to prevent strains in the workplace. Your workplace’s ergonomics can have an impact on your spinal health.

Workplace Ergonomics and Spinal Care

Workplace ergonomics can have a range of effects on the spine. Here are some of the ways ergonomics might affect your spine’s health:

  • If your desk is too low, you may be forced to bend over frequently, which may cause back pain.
  • You may acquire lumbar spine problems if you do not have adequate lumbar support.
  • Pain in the arms and legs may come from vertebral compression.

Thankfully, these conditions can be managed by chiropractors and using ergonomic chairs and desks.

How to Measure Sitting Ergonomics

Incorrect sitting position and ergonomics can cause spinal injury as well as neck and back pain. The following are some ideas for making your workplace more pleasant and preventing back strain:

  • The Armrest

The armrest of your chair should be adjusted such that it barely supports your shoulders. Armrests not only prevent slouching but also relieve neck and shoulder pain.

  • The Elbow

By moving your upper arms closer to the edge of your desk, you can get them parallel to your spine. If the angle formed by your elbows and upper arms is not 90 degrees, you should adjust your chair’s posture.

  • The Calfs

Move your fist-clenched hand between your calf and the chair’s front while your buttocks are against the chair’s back. If this is not the case, the depth of the chair is extremely deep. If required, adjust the backrest, attach lumbar support, or get a new chair.

  • The Eye Level

One should close his or her eyes while looking forward. Keep your eyes open. The center of the screen should be the focus of your attention. If the image on your screen is too high or too low, you can adjust it. If you wear bifocals or near-vision glasses, adjust the settings on your computer screen so you don’t have to lean your head back to read the text.

  • Lower-Back Support

Position your buttocks on the back of the chair and use a cushion to help your lower back’s natural arch. This will help to keep you from slouching. This device is capable of relieving back pain. Never slump while sitting, as this puts strain on your spine and lumbar discs.

  • The Thighs

Wrap your fingertips over the front edge of the chair to bring them underneath your leg. Too close? Use a footrest that is adjustable. When seated, if there is more than a finger’s width of space between the chair and the thigh, the desk or work surface should be raised.


A few people prefer more dynamic seating, such as a Swedish kneeling chair or a Swiss workout ball. A kneeling chair improves posture without requiring a backrest, but an exercise ball promotes abdominal and back strength while seated. Kneeling chairs are becoming increasingly popular. If you have a back injury or another medical issue, you should get medical advice before using one of these seats.

Long periods of sitting in one position at a desk, no matter how pleasurable, are bad for the back. You are meant to stand, stretch, and stroll every half-hour. Regular exercise and stretching will improve your comfort, ability to relax, and productivity by keeping your joints, ligaments, muscles, and tendons flexible.

Triple Crown Chiropractic is a professional chiropractic clinic in Kentucky that offers to treat your body pains and strains. With our services, you can feel your best again. Call us today to learn more!

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