Having trouble finding a good sitting position? Experiencing sore limbs or pains or aches after a long day at work? You might not be having the proper support for your lumbar area. In this article we will explain all you need to know to eliminate this discomfort, so read on!
The basics of lumbar support
Lumbar support is a type of support or cushioning designed to improve the ergonomics of an office chair or other seating surface. It is located in the lower back area, or lumbar region, and provides support to the natural curvature of the spine.
Lumbar support helps to maintain good posture and reduce strain on the lower back by evenly distributing the weight of the upper body and preventing slouching or hunching. It can also provide extra cushioning and comfort to help prevent discomfort and fatigue while sitting for extended periods of time.
A good lumbar support can be added to a chair or other seating surface in a variety of ways, such as adjustable lumbar cushions, lumbar rollers, or built-in lumbar support in the chair’s design. It can also be added to car seats, airplane seats, and other types of seating.
Using the proper lumbar support can help to prevent back pain, improve posture, and reduce the risk of musculoskeletal disorders and other health problems associated with prolonged sitting. It is especially important for people who sit for long periods of time, such as office workers or truck drivers.
To achieve good lumbar support at your office, you can try the following steps:
- Adjust the height of your chair so that your feet are flat on the ground and your thighs are parallel to the ground. This will help to maintain a natural and comfortable posture. The height of your chair should be such that your elbows are at a 90-degree angle when you are typing or using your mouse.
- Once you have adjusted the height of your chair, adjust the height of your desk so that it is at a comfortable level for you to work at. The ideal height of your desk will depend on your own individual body dimensions and preferences, so you may need to experiment with different heights to find the one that works best for you. Height adjustable desks are a great investment.
- Use a lumbar cushion or roll to provide extra support to the lower back. This can be placed on the chair or attached to the backrest. Position the cushion against the backrest of your chair, making sure that it is at the level of your lower back. This will help to support the natural curve of your spine.
- Sit down and adjust the cushion so that it is comfortable and provides support for your lower back. You may need to experiment with different positions to find the one that works best for you.
- Once you have found a comfortable position, make sure that the cushion is secure and won’t move around as you sit. This will help to ensure that you continue to receive the support you need.
- Adjust the position of the lumbar support to fit the natural curvature of your spine. It should provide support to the lower back without pushing against the spine or causing discomfort.
- Take regular breaks to stretch and move around, and avoid sitting in the same position for extended periods of time. This will help to prevent discomfort and maintain good posture.
In addition to using lumbar support, it’s important to maintain good posture and ergonomics while working at your office desk.
This includes keeping your feet flat on the ground, your elbows bent at a 90 degree angle, and your wrists straight while using the keyboard and mouse. Regular stretching and exercise can also help to prevent discomfort and maintain good posture.
Here are some signs that you may have poor lumbar support:
- Back pain or discomfort:
Poor lumbar support can cause strain and discomfort in the lower back, leading to pain and discomfort.
- Slouching or hunching:
Without proper support, you may find yourself slouching or hunching over to maintain your posture, which can cause strain on the lower back and lead to poor posture.
Sitting in an uncomfortable or awkward position can cause fatigue and decreased energy levels.
- Lack of focus:
Poor posture and discomfort can make it more difficult to concentrate and get work done, leading to reduced productivity.
- Musculoskeletal disorders:
Prolonged sitting in an uncomfortable position can increase the risk of musculoskeletal disorders, such as carpal tunnel syndrome and tendonitis.
If you experience any of these symptoms, it may be a sign that you have poor lumbar support and should consider adding additional support or adjusting your chair and desk to improve your posture and ergonomics.