Relief for Painful Office Chair Posture

I sit at a computer all day in an office chair. Posture is important to me. I even have an expensive chair, but it still hurts my back. Here are some tips for helping your poor posture deal with sitting all day long.

• Take frequent breaks. Just stand up and walk around once an hour. I guess that’s the minimum. For a few day, I experimented with working for ten minutes then taking a two minute break. That worked pretty well.
• Stand up as much as possible. Is there some task you can do standing up? I like taking notes on my whiteboard so I can stand up. Maybe you can pace while you talk on the phone.
• As soon as you feel uncomfortable in your chair, take a walk. Just get up, save your work, and walk around. Maybe do some exercises. This alone will get you far.
• Stretch frequently and adequately. Stretching relieves tension. You want to relieve lower back and shoulder tension before they become chronic.
• Observe correct sitting posture. That means that you are sitting on your sit bones, back straight up, and shoulders relaxed. You can lean against the back of your seat to support your back, and also lean back in your chair. But keep your sore tailbone free of weight!  You can do this most easily by tilting your pelvis forward, which will arch your back.
• Put your keyboard lower than your elbows. Any higher and your shoulders tend to rise up to meet the keys.

These tips should get you a long way toward a pain-free sitting experience. The number one thing to remember is you want to establish good habits to avoid chronic problems.  Doing a regular posture exercise program can easily make you feel better.

Tag: office chair posture

Category: Natural Back Pain Relief