GENERAL INFORMATION - SITTING

Generally, in offices people are performing tasks using fine
motor skills utilising their arms, hands and fingers. Sitting
allows humans to stabilise their trunks and heads while
having free movement of the arms and hands for fine work
with less effort than standing. However, the stability sitting
offers tends to encourage immobility that is not good for
muscles. It is important to recognise that ideally sitting is
not a static posture but a dynamic activity. People sitting
should try and change posture frequently - every 10 to 15
minutes. No one should sit in the exactly the same

posture for very long. And at a minimum, every hour a person should get out of their chair and walk around.
By designing the work system it is possible to incorporatethese changes without loss of productivity. For example, a person who is typing letters, printing, photocopying and filing can organise the tasks such that instead of typing all the letters in one session then printing and photocopying them as one job they intersperse the tasks throughout the day. Ensuring there are different tasks required throughout
the day, which encourage different postures, can help alleviate many of the problems people experience due to sitting for many hours.

  • To sit for long periods at work people need a padded, well-dimensioned chair that can be adjusted in height and seat depth. It must have lumbar support in an appropriate spot - a firmly padded part that can fit snugly in the small of the back

  • A seat pad that allows adjustment into a forward tilt is highly desirable. A forward tilt increases the angle between the hip and the back; and people find it easier to keep the curve in the small of their back. Many people with back pain find this increase in angle beneficial.
  • The upper arms should be hanging relaxed beside the body. The shoulders should not be lifted. There should be no pressure points between the person and the chair. The person should have clearance between the seat
    front and the calves while the lumbar spine is supportedby the backrest.

  • Remember: change in posture is important and muscles are designed to move.

  • Postures recommended when sitting encourage a 'tall' back with natural curves - an "S"-Shape instead of a slouching "C"-Shape. By aligning ears, shoulders and hip vertically muscles do not need to work as much to sustain the posture
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