Computer Ergonomics: Work Pain Free

Proper technique for [tag]low back support[/tag] and customizing your chair:

1. Sit with your buttocks to the back of the chair
2. Stick out your belly and reach behind and run your hand up and down your back to feel where the deepest part of your low back curve is (it is usually higher than you think).
3. Place proper support in the deepest part of your curve. That curve location can slightly change day to day from muscles being tighter from lifting, drinking too much coffee and alcohol, or sports; or muscles being more relaxed from yoga, stretching, drinking a good amount of water, or a great nights sleep. There are many things that can affect how tight or relaxed your back is which then changes the position of your low back curve. It takes only 3-4 seconds to test the location and place the support in the right spot when you sit down.

The correct size is a comfortable size. It is probably small for a firm chair & larger for a soft chair. I don’t know, try a few different sizes or adjustments. The correct size will be obvious in that it will instantly feel good.

What can you use for low back support? There are a variety of commercial and simple free home made devices. They all work if you follow the guidelines in this article. Here are a few:

1. Many chairs have a built in lumbar support. They are only useful if they can adjust in or out, and if they go up and down so you can have them support your curve. If they are a little above or below the deepest part of your curve as described above, it will actually cause stress, fatigue, tension and pain. If it does not adjust up and down, and it happens to be in the correct spot for you, then it is an OK chair without the ability to adjust up and down.
2. Any chair can have perfect low back support as to size and position by using a commercial pillow. Simply test where your curve is today, and place the pillow there.
3. The pillows come in many shapes. The can be round, round where they touch you and flat where they touch the chair, and different shaped curves. They can also be different thicknesses and consistencies. Try a few. The one that is right for you will feel good instantly.
4. You can also make your own. Roll up a towel and secure it with rubber bands. This works for many as good as a commercial pillow. As above, make several sizes an try them all. The right size for you will feel great instantly.

When should you use low back support? The low back tension is cumulative or builds up over time. Always sit with low back support. Not just at work but in your car, the movies, watching television, eating, reading……everywhere.

You have tremendous control over how you feel, how much energy you have, how productive you are, and if you are going to get injured. It is easy! With a little knowledge, all you have to do is do it.

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