Yes it's true. Sitting in an office chair for long periods of time, day after day, can indeed cause back pain, exacerbate an existing condition, and even cause neck problems. This is due to being in what is called a static posture for prolonged periods of time. Sitting for so long creates pressure to the back, neck, arms and shoulders, and can also cause added pressure to spinal discs.
The problem is that most people have a tendency to slouch after sitting in an office chair all day long which causes overstretching of the spinal ligaments and a straining of the discs and other structures in the spine. Over time, damage to spinal structures can occur.
Proper Chair Setup
In a perfect world, you or your supply manager can order an ergonomic office chair. These chairs can actually with back support by helping you to maintain good posture while you are sitting. But with any office chair you may have, it's important that the chair is set up properly to ensure proper sitting. If you are the only one to use your chair, it's important to set the chair up to fit your body type to help eliminate back pain.
1. Elbows. Begin by sitting in your chair as close as possible to your work station or desk so that the upper arms are sitting parallel to your spine. Place your hands on your desk surface in a restful position. If you find your elbows are not resting at a 90 degree angle, continue to adjust the height of your chair until you reach this angle.
2. Thighs. If you can easily slip your fingers beneath your thigh near the front edge of the chair, you're okay. If it's too tight, you should consider an adjustable foot stool or rest.
3. Calves. With your bottom sitting against the back of the chair, attempt to slide a clenched fist between the chair and your calf. If your fist does not fit, then the chair is set too deep and needs to be adjusted. You may even need to add a support or lumbar pillow to give you the correct spacing and support. A rolled bath towel may work just as well.
4. Eye level. When sitting in front of your computer, your glaze should be centered in the middle of your monitor or computer screen. An easy way to check is to close your eyes, wait a couple of seconds, and slowly open your eyes. If needed, adjust the height of your monitor to prevent neck strain.
5. Armrests. Once you have adjusted the height of your chair to give the proper elbow level (190 degree angle), adjust armrests to fit comfortably beneath the arms. This helps to reduce strain on the shoulders and neck.
No matter how comfortable you may feel in your office chair, sitting in such a position for a prolonged time is not good for an individual's back and has been the cause of back pain for many who work in this type of setting. If you must sit for a long time, remember to take frequent breaks and simply stand and stretch for a few seconds to help with your blood circulation.
If at all possible, consider adding a quick 15-20 minute walk during your day. This will also help to keep joints and ligaments, and muscles loose.
