It’s the defining trait of the office worker generation – a bad back from sitting at your desk, staring at a computer monitor for too long! The consensus had always been that a correct posture with ergonomic chairs, desks and even monitor stands and keyboards was the only way to combat back pain, something that 1 in 3 British people experience at any one time. However, new research suggests that rather than the typical upright position of 90 degrees, slouching in your chair at an angle of 135 degrees can keep the weight off the base of your spine and stop back pain from occurring. – Take that Mr Jones from second year primary school – I told you slouching was not merely an indication of my laziness. The research was completed by Scottish and Canadian researchers using advanced MRI scanning to show where strain is located on the spine when sitting at various angles. During the research, a number of volunteers sat in different positions on their chairs, with the most unnecessary strain being placed on the lower spine found in the group that sat at 90 degrees.
This is in direct contrast to the normally recommended position that until now has been recommended to prevent back pain. The reason for back pain manifesting itself when sitting for prolonged periods is due to the spinal disks moving out of alignment when exposed to weight-bearing strain. This latest research carried out at Woodend hospital in Aberdeen suggests that sitting back at an angle of 135 degrees can significantly reduce this strain on the spinal disks, as well as the associated muscles and tendons surrounding them. The same research also looked into other angles of being seated, including sitting at a 70 degree angle as one might do when leaning forward towards a computer screen or other desk related work. While 70 degrees can also contribute to spinal disk movement, at 90 degrees this movement is most pronounced. As we all know, the human body isn’t really designed to be sitting around all day, so for the one in three British people who spend 10 hours or more seated every single day, this new research could help with their back pain.
Despite this research, a good quality ergonomic chair is still a wise investment if you plan to spend any considerable amount of time at your desk. A correctly configured ergonomic chair is important to reduce strain in other parts of our bodies including shoulders, arms and wrists. Ergonomic chairs also allow you to adjust the angles at which you can comfortably sit on your chair. Having a seat base that can tilt back is helpful in enabling you to reach that 135 degree angle without sliding off the front of your chair. InteriorsTeam are a leading UK supplier of high quality ergonomic chairs and other seating options, so check them out online to find the ideal solution for reducing back pain and other posture related ailments. Our collection of products designed to support healthy working. Read more about a smarter way of working. It's not hip to be square - work is all around in 2017. Orthopaedica – Refreshed for 2016 A comprehensive range of ergonomically responsive task seating.
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We have thousands of different types of boardroom furniture available to suit any budget whether you're a small company or a large PLC, we have a great choice of meeting room tables in a range of colours, sizes and shapes. Our range of boardroom & meeting room seating is available in fabric, leather or mesh and all with free delivery. If you have any questions you can ontact our expert sales team for advice by phone on 0844 248 7001.Meeting / Conference Tables Boardroom Tables Meeting / Boardroom Storage Boardroom Chairs Meeting Pods Display & PresentationIf you work from home, you owe it to yourself to set up a proper office space. It's vital you have somewhere to concentrate that's separate from your home life — and is hopefully a nice space to spend time in. A good working space is even more important if you operate your small business out of your home.Also keep in mind that having a home office can entitle you to certain tax breaks, so your investment can end up right back in your pocket.
SEE ALSO: 10 Awesome Accessories to Organize Your Office Whether you're just getting started working from your abode or are a home-working veteran, take a look through the slideshow of useful advice. Share your tips with the Mashable readership in the comments section below. 10 Ways to Spruce Up Your Home Office Image courtesy of Nick Keppol Exercise after a heart event 8 tips to get active 12 sports to try out this summer 7 free fitness apps 9 ways to get active outdoors The benefits of dancing Fitness fact or fiction? 5 tips for winter gardening How to get active indoors Get fit for free Quiz: Which fitness activity suits you? Quiz: Which Olympic sport is for you? Are you sitting too much? 10 strength exercises to do at home Watch - Strength exercises with everyday items The benefits of swimming Why you should take up table tennis 10 tips for taking up tennis How team sports can benefit you
Inspiring heart transplant stories If you have difficulty standing or walking, it needn't mean exercise is out of the question. Professor Patrick Doherty, cardiac rehabilitation specialist at York St John University, offers some chair-based exercises you can try at home. We all know that being physically active is good for us, but not everyone can take part in activities like walking, cycling or aerobics classes. If that’s the case for you, but you want to keep active, then chair-based exercise could be just what you’re looking for. You can use these exercises if you have trouble getting up and about, or even if you just want a change of activity on days you can’t get outdoors. If you have a health condition, check with your GP before you start. There are specific exercise programmes for people with a heart condition that your GP, cardiologist or cardiac rehab team can help you with. Chair-based exercise can be done at home or in small groups and is easy to fit in to your daily routine.
Set realistic goals for yourself. For example, you could aim to do ten to 20 minutes every other day for two weeks. Then, if you achieve that and don’t get too tired, you could plan to do more or carry on for a few more weeks and then reassess your goal. Even a small amount of activity can be a tremendous boost to our wellbeing and help you to tone and strengthen. So why not give it a go? You might be surprised at just how good it makes you feel. Read our guide to chair-based yoga. The six rules of chair-based exercise Always use a strong chair, preferably with armrests and not too soft. When you sit in the chair, your thighs should be parallel with the floor. Keep your arm and leg movements steady, as this will help avoid muscle and joint strain. In the early stages, move your arms or legs one at a time. As you get more skilful, you can combine arm and leg movements in the same exercise. Ten to 12 repetitions per minute are normally enough, but you are the best judge of what you can manage.
Warm up and cool down. When you start moving, the blood supply to the heart muscle needs a few minutes to reach optimal flow. Any combination of these exercises can be done gently to warm up or cool down, while you can do them more vigorously for the main part of your exercise session. Don’t exercise too hard. Aim for moderate-intensity exercise, which means you are slightly breathless and perhaps warmer than usual. Some days or weeks may be better than others, so adjust the intensity of the exercise to how you’re feeling. Never hold your breath while exercising. You’d be surprised just how often we forget to breathe when lifting our arms and legs or staying balanced. Keep your arm exercise below head height. This means the heart doesn’t have to pump so hard against gravity and will help to red As one foot moves out to place the heel on the floor, the other foot remains planted on the ground. As the heel is placed on the ground, try to pull your toe towards your shin.
Raise your right hand diagonally and touch your left shoulder. Return your right hand to the arm of the chair. Repeat motion, this time using your left hand to touch your right shoulder. Only reach as far across as is comfortable for you. Push both hands forward to shoulder height. Your wrists should be extended. Coordination is important so, if possible, try to alternate which hand is in front of the other as your arms are forward. Raise your right hand diagonally and touch your left shoulder. Simultaneously extend your left leg and plant heel on the ground. Return your right hand to the arm of the chair and your left leg to a relaxed position. Repeat motion, this time using your left hand to touch your right shoulder, while extending your right leg. Push your leg forward and your opposite hand across your body, keeping your wrist extended. Your fingertips should be level with your shoulder. Only reach as far as is comfortable for you. With alternate arm and leg exercises such as this, it’s important that as one arm is moving, the other is supported on the chair, and the supporting foot is planted firmly on the floor.