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Dynamic Sitting at Work

January 6th, 2023 | by
Illustration: Instructions for correct posture during office work

Source: Freepik

Dynamic sitting at work is an important tool that can help us promote our back health and prevent problems.

When sitting dynamically, we should make sure to constantly shift our weight and change our sitting position. Therefore, if we constantly adopt different sitting positions, we will improve our spinal support muscles on the one hand, and on the other hand, the movement will provide our intervertebral discs with nutrients. Thus, we have the opportunity to prevent unnecessary back pain. At the same time, we can avoid muscular imbalances that occur when muscles atrophy, weaken and ultimately shorten due to one-sided strain.

A special chair mechanism in an ergonomic office chair demands and promotes dynamic sitting and contributes significantly to a healthier sitting posture. Take advantage of the opportunity to lean back and stretch out your arms at times.

There are three main types of chair mechanism:

  1. simple rocking mechanism:
    With the simple rocking mechanism, the seat and backrest can be tilted at the same time. However, the angle between the seat and backrest remains constant.
  2. synchronous mechanism:
    With the synchronous mechanism, the seat and backrest can also be tilted at the same time. However, the tilt of the backrest causes a proportionally smaller tilt of the seat (3:1 or 2:1). This results in a change in the angle between the upper body and lower leg. Joints are lubricated and blood circulation is stimulated.
  3. asynchronous mechanism:
    With the asynchronous mechanism, the seat and backrest are decoupled and can be tilted independently of each other. Often, either the seat or the backrest can be locked in place, so that only one of the two is adjustable.

Regardless of the chair mechanism, it is critical for dynamic sitting that the backrest is constantly adjustable in angle. Locking options ensure that the backrest can be held in different sitting positions.

 

Tips for Dynamic Sitting – What You Can Look Out For

 

  1. movable backrest
    As mentioned earlier, a movable backrest is crucial for dynamic sitting. Adjust your office chair properly to your height. Then unlock the backrest so that it can move. Now adjust the mechanism to your body weight. In the rear and middle sitting positions, the backrest now supports and relieves the spine. In the front sitting position, you can use your arms for support and relief. It doesn’t matter whether you rest them on the table or on the armrests of your chair.
  1. load and unload the muscles
    For the muscles not to atrophy, they must be kept in constant motion. You can achieve this by shifting your weight to the right or left side several times an hour. Loading and unloading also occurs automatically when you move back and forth dynamically.
  1. introduce movement breaks
    Take short breaks that you can use for a few free movements. They are not only important for your body, but also necessary to clear your head and to be able to continue working with new energy. Movement breaks can improve your well-being in the long run and are very effective. You can take movement breaks not only while standing, but also while sitting. For example, you can stretch your arms and torso, tilt your pelvis back and forth, rotate your shoulders, stretch your legs – I’m sure you can think of more.
  1. work sitting, standing, and walking
    Even though you’re working in an office, try not to do all your work sitting down. A height-adjustable desk can help you participate in a video conference while standing. You can even make short phone calls while walking. You can change the height-adjustable desk from a sitting to a standing workstation at the touch of a button and as needed.

As you can see, even at an office workstation you can follow a few small tips for your back health and prevent minor and major aches and pains.

Stay dynamic!

 

Responsible for the content of this article is Morgane Overath.

 

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