From the car seat to the office chair and then to the couch – many people will probably recognize this range of seating options that are used every day. It's hard to deny:most spend most of the day sitting. Sitting at a desk in the office, in particular, is part of everyday life for most employees. The problem:If you sit a lot, you not only have an increased risk of heart disease or diabetes, the back also suffers from the often sitting position. How can you make your time in the office as healthy as possible and prevent back pain at work? We give 4 tips here.
Anyone who sits on a hard and immovable chair knows how uncomfortable this can become after a short time. Particularly in the workplace, a chair must be able to offer more than just a seat. So-called active office chairs are a useful tool for better back health in the office. What's special:they bring considerably more movement to sitting and allow a greater number of posture changes than standard office chairs. Ultimately, the chair adapts to the movements of the seated person and makes it possible, for example, to rock, turn and lean back. In addition, they can be adapted to individual needs in just a few simple steps. This is important, because only a suitable seat height and a well-adjusted backrest ensure optimal posture at the desk. Adjustable armrests support a back-friendly sitting position, because they also relieve the shoulder muscles.
Height-adjustable desks, standing desks or so-called “active office concepts” are a good way to spend less time sitting. This has several advantages:on the one hand, the intervertebral discs are relieved, on the other hand, the changed work posture also increases mental performance and creativity. Such a standing solution is not only suitable for individuals, but also for smaller conferences in teams. Hint: When adjusting the height, make sure your forearms rest at right angles to the table top. Also make sure you have enough legroom.
What many underestimate:Even a dimly lit workplace can promote bad posture. Because:if the desk is insufficiently lit, many people adopt an unphysiological compulsion and constantly lean forward to see better. It is therefore wise to use lamps that illuminate the workplace evenly over a large area. This increases the contrast between the computer screen and the environment and improves visibility. Different illuminance levels, color temperatures and easy adjustment options are also important. In addition, the lamps must be glare-free and not cast annoying shadows.
In addition to using active office chairs or high tables, it is also important to integrate more movement into everyday office life. This is very easy the next time you use the stairs instead of the elevator or move your lunch break to the door. In most cases, you can also call while standing or walking. The way to work can also be made more active, for example by using the bicycle instead of the car. To mobilize your back and neck while working, light stretches are also helpful. They stimulate blood circulation and can thus prevent tension.
