Ergonomics for Prolonged Sitting: Impacts, Types, and Ergonomics

Introduction

A person's sitting posture can help maintain a healthy back, good posture, and a healthy spine. The proper sitting position included an ergonomically designed chair, an upright body, a straight back, and feet flat on the floor. Sitting with straight shoulders and back prevents conditions such as lower back pain and a stiff neck. People spend most of their day sitting while communicating, working in the office, studying, and relaxing.

Prolonged sitting causes various problems, such as balance issues, impaired digestion, improper alignment of the musculoskeletal system, and reduced mobility and flexibility. In addition, sitting in a slouched position causes overstretching of the spinal ligaments and sprain in the spinal discs that results in lower back pain. Poor sitting posture, especially in workstations, can damage the spinal cord and result in recurrent pain in the back and neck. Sitting posture can be made proper by using the correct ergonomic position.

What Are the Types of Sitting Postures?

Individuals usually adopt their sitting posture subconsciously while focusing on other works. The sitting posture of a person is determined by the equipment they use to sit, which may include:

• Armchair.

• Office chair.

• Stool.

• Beanbag.

• Car seat.

• Ergonomic computer chair.

The types of sitting postures using the above equipment can be:

• Upright straight with or without spine support.

• One knee over the other.

• Hunched forward.

• Kneeling.

• Slumped backward.

• Ankles crossed.

• Cross-legged.

• Sitting on the edge of the seat.

• Slouching to one side.

• Leaning too far at the back.

What Are the Impacts of Prolonged Sitting?

Prolonged sitting causes several problems related to health and lifestyle. There are many causes due to the inactive state of a person sitting for a long time. The causes of prolonged sitting may include:

• Heart problems are the most common condition due to prolonged sitting. Some researchers have studied that prolonged sitting causes systemic heart diseases such as myocardial infarction (heart attack) and other cardiovascular diseases of the heart.

• Prolonged sitting may also increase the risk of dementia, stroke, type 1 and type 2 diabetes, high blood pressure, and high cholesterol levels.

• Prolonged sitting may also cause Deep Vein Thrombosis (DVT). Deep vein thrombosis means the formation of clots in the legs. It can become serious if the clot breaks and lodges in the lungs.

• Obesity is a major risk factor for prolonged sitting.

• Prolonged sitting may also cause anxiety, lower back pain, spinal problems, neck pain, varicose veins, osteoporosis, and sometimes the risk of developing cancer.

What Is the Ergonomics for Prolonged Sitting?

The ergonomically designed equipment helps to prevent a person's neck pain and back pain, and it also prevents its recurrence. Maintaining an ergonomic sitting posture can prevent stress to the spine, neck, and lower back, and feel comfortable in the workspace while sitting. Some tips are:

• Elbow Position - When sitting close to the desk comfortably, the upper arms should parallel the spine. The hands should be raised on the working spaces that are at the desktop or computer keyboard. The person should move their chair up or down if the elbows are not at 90 degrees.

• Thigh Level - The person's shoulder checks whether they can easily slide their fingers under the thighs at the edge of the chair. If the person feels tight while sliding the fingers, then their footrest should be raised by propping up the feet, and if the space is more than the finger width, then the person should raise their chair by raising their workstation.

• Calf Level - With the buttocks against the back of the chair, the person should try to pass their clenched fist between the back of the calf and the front of the chair. If a person finds it difficult to do the thing easily, it means the chair is too deep. For this, the backrest should be adjusted or inserted lumbar support, or the person can get a new chair with all the supporting equipment.

• Lower Back Support - The person's buttocks should be pressed against the back of the chair, and there should be a supporting cushion that makes the lower back arch slightly, which prevents the person from slumping forward when they feel tired. This cushion support is enough to reduce the strain on the back. The person should not slouch or slump in the chair as this position causes extra strain on the spine, lower back, and lumbar discs.

• Eye Level - People should close their eyes while sitting comfortably with their head forward. Then while slowly opening their eyes, their gaze should be at the center of the screen. If the computer's screen is higher or lower than the gaze, it should be adjusted by raising or lowering it. The person with bifocal glasses should adjust their screens to prevent the back tilt of their neck from reading the screen. The other alternative is wearing full-lens glasses and adjusting for near vision.

• Armrest - The person should adjust the chair's armrest to slightly lift the arms at the shoulders. Using armrests helps reduce strain on the neck muscles and shoulders and prevents the person from slouching forward in the chair.

All these ergonomic positions are for traditional chairs. Some people prefer to use more active chairs, such as Swedish kneeling chairs and Swiss exercise balls. Swedish kneeling chairs are designed to provide good posture without the support of the back, whereas traditional chairs provide good posture with the support of the back.

Swiss exercise balls help to reduce stress on the back and abdominal muscles while sitting. It is good to consult a doctor before using ergonomic computer chairs for work.

What Is Office Ergonomics?

Workspace customization is important to meet your specific demands and constraints due to arthritis and other disorders. These adjustments, many of which can be completed while working from home, will aid in preventing the weariness and joint pain that are associated with prolonged periods of inactive posture. Not necessarily sitting down is the major issue; rather, it is staying in one place for extended periods, frequently in a posture that causes strain, such as leaning forward.

Self-Enhancement:

• Move frequently.

• The computer's monitor should be oriented such that people can avoid looking up.

• The upper back should be straight and the shoulder should be relaxed while sitting.

• Arms should be well supported.

• Feet should be placed on the floor firmly.

• The working tools should be kept within the arm's reach.

Corrections With the Chair and Equipment:

• A chair should support the lumbar back.

• A chair should be specific according to the size of every individual, so the right size is necessary.

• Personal adjustments should be made such as seat and backrest height, seat and backrest tilt, and armrest position with easily adjustable levers.

• Headrests are a must.

• Put the holder for documents somewhere up, to avoid bending towards the desk.

• Raise the height level of the laptop.

• Use headsets.

• Bring the ergonomic mouse and keyboard to use.

Conclusion

Prolonged sitting can put a great deal of strain on the back, neck, arms, and legs as well as the muscles of the back and spinal discs. It can also be a primary source of back discomfort. Slouching while sitting can also cause the spinal discs to be strained and the spinal ligaments to be overextended. In addition to being uncomfortable, bad sitting posture and job ergonomics can harm spinal structures over time and increase the likelihood of experiencing recurrent bouts of back or neck discomfort.