Revised July 30, 2003
More and more work is performed while seated, and sitting upright, even in the best chair, is harder on the back than other activities like standing and walking.
Solutions to this problem include:
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Avoiding prolonged sitting |
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Becoming more physically active at home |
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Reducing back stresses while sitting |
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Safe lifting and carrying |
Avoiding prolonged sitting
Getting out of your chair frequently for short periods will be much more effective than getting out of your chair less frequently for longer periods. For more about why this is so important take a look at Resting While You Work.
Here are some tips to get out of your chair more often.
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If you're on the phone and don't have to type or write, stand up. |
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If you're reading paper documents, stand up. |
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If you're waiting for your computer to load a program or long document, stand up. |
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If there is a flat surface about elbow height or slightly higher in your office, stand up to read and write. For example for taller individuals, the top of a filing cabinet works well. |
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If you're reading from your computer screen and don't have to type, stand up (as long as you don't have to bend to read the screen). |
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Take a walk at lunch time and during your breaks. |
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Use the stairs instead of the elevator, if it is safe to do so (i.e. if you're not carrying anything or have one hand free to hold the hand rail). |
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Walk and talk with a colleague instead of sitting around a table. |
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Move your printer so that you have to get up to retrieve your printouts. |
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Move your water bottle so that you have to get up to get a drink. (Drink lots so that you get to walk to the bathroom more!) |
Becoming more physically active at home
There is some excellent advice on how to become more physically active in Canada's Physical Activity Guide to Healthy Active Living.
Reducing back stresses while sitting
While you are sitting, make sure that items on your desk are positioned in a way to minimize twisting and reaching. These movements put added stress on your back. For helpful ideas on how to do this, take a look at these tips on arranging your work area.
Sitting upright, even in a very good chair, is hard on your back. Consequently, unless your chair is very poor, upgrading your chair may not be as helpful as some of the other actions you could be taking. To ensure that your current chair is adjusted correctly, refer to Adjusting Your Office Chair.
Safe lifting and carrying
As an office worker, you may not lift or carry much. However, when you do, it is important to do it safely. There is some helpful advice at:
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Back Safety Tips |
For further advice, please don't hesitate to contact Mike Papakyriakou at mikepapa@yorku.ca or ext 33477 or take a look at more office ergonomics tips.
