ADVANCE SEATING designs

How posture affects disc pressure

w h e n s i t t i n g c o r r e c t l y m a t t e r s
Advance Seating designs
Unit H, Field Way, Metropolitan Park, Greenford, Middlesex UB6 8UN UK
Telephone: +44 (0)20-8578 4308 Fax: +44 (0)20-8578 4352
E-mail: chairs@asd.co.uk Web site: www.asd.co.uk 41103
100% +105% +115% +140% +190%
Back angle
110 100 90 80
Disc pressure
Adopt a new angle while working
Using a keyboard or writing means you have to lean
forwards to work. This encourages a slouched un-
healthy posture (80 angle).
However, you can achieve a 100 or 110 angle and
restore the natural balance to your spine by setting the
chair seat level or tilting it slightly forwards
(1)
.
The dangers of sitting
Changing from a standing to a sitting position makes
the top of the pelvis rotate backwards. This flattens the
natural lumbar curve of the spine, causing an increased
uneven pressure on the intervertebral discs.
On leaning forwards (80 angle) the spine describes a
C shape, further increasing lumbar disc pressure
(+190%) and extra strain is placed on the back muscles.
How posture controls disc pressure
The secret of sitting to reduce disc pressure is to
encourage the spine to lengthen into its neutral
balanced position, as when standing.
By sitting upright and leaning slightly backwards (100
angle) the top of the pelvis rotates forwards allowing
the spine to hold its natural S shape. There is a better
balance in the spinal column, with the head centrally
positioned over the spinal column, and less activity is
required from the supporting musculature. Weight is
more evenly distributed across the intervertebral discs.
The effect of four postures
on the intervertebral disc
pressure as measured
between the 3rd & 4th
lumbar vertebrae. The
pressure when standing
is taken as 100%.
According to
Nachemson and
Elfstrom.
(1) The use of a forward tilting seat is not advisable for certain
medical conditions, if there is any pain do not persist, use the seat in
a level position or where comfortable. Initially vary posture regularly
to allow muscle groups to adjust to the new position.
100-105 100-110
Seat level
Seat
angle
Seat tilted forwards
By occasionally adjusting the seat angle while you work
you will derive the most benefit, the body is designed
for movement. Change your posture to suit the task. To
stabilise the lower part of the spine, which in turn
controls balance in the upper spine, sit well back in
your chair to maintain contact with the backrest.
the ideal posture
Advance Seating designs
Unit H, Field Way, Metropolitan Park, Greenford, Middlesex UB6 8UN UK
Telephone: +44 (0)20-8578 4308 Fax: +44 (0)20-8578 4352
E-mail: chairs@asd.co.uk Web site: www.asd.co.uk
w h e n s i t t i n g c o r r e c t l y m a t t e r s
ADVANCE SEATING designs
when using a computer when writing
Posture
Lengthen spine into its natural balanced position,
keeping head held over the shoulders and in line with
the buttocks.
Chair
Tilt seat forwards or level according to comfort or
medical requirement.
(1)
Adjust seat height so hip joint
is slightly higher than knee joint.
Desk height
Middle row of the keyboard should be level with the
elbow, (forearms parallel to the floor).
If the desk is too low raise with desk feet, if too high
use a foot stand and raise seat height.
Place mouse in easy reach zone by keyboard.
Screen
Should be at arms length and on eye level in front of
the user (visual angle 0-21).
Position at 90 to any light source avoiding glare or
reflections. Use copy holder so input data is within
field of view.
Telephone
If used for more than 40% of the working day consider
a headset to free hands for more efficient working.
Space
Create sufficient room to work especially if
multitasking. Place equipment on stands or arms if
necessary.
Movement
Prevent static loading. Rock, change position to reduce
fatigue. Place one foot in front of the other, alternate
position during the day. Take breaks and vary tasks.
Posture
Lengthen spine into its natural balanced position,
keeping head held over the shoulders and in line with
the buttocks.
Chair
Tilt seat forwards or level according to comfort or
medical requirement
(1)
. Adjust seat height so hip joint
is slightly higher than knee joint.
Desk height
Elbow should be just below the desk top. If the desk is
too low raise with desk feet, if too high use a foot
stand and raise seat height.
Writing slope
Raise work using a slope. This reduces viewing distance,
lessens eye strain and limits the body leaning forwards.
Hold the head upright to maintain a balanced spinal
posture.
If taking notes from a book keep it within the field of
view using a book attachment above the slope.
Telephone
If used for more than 40% of the working day consider
a headset to free hands for more efficient working.
Space
Create sufficient room to work especially if
multitasking. Place equipment on stands or arms if
necessary.
Movement
Prevent static loading. Rock, change position to reduce
fatigue. Place one foot in front of the other, alternate
position during the day. Take breaks and vary tasks.
21
(1) The use of a forward tilting seat is not advisable for certain
medical conditions, if there is any pain do not persist, use the seat in
a level position or where comfortable. Initially vary posture regularly
to allow muscle groups to adjust to the new position.
20628
The secret of sitting correctly is to encourage the spine to lengthen into
its neutral balanced position.
The pelvis should tilt forwards allowing the spine to hold its natural S
shape.
This means weight is evenly distributed across the intervertebral discs
and there is a better balance in the supporting musculature.

how to sit correctly

w h e n s i t t i n g c o r r e c t l y m a t t e r s
unhealthy
Pelvis
Pelvis crest forced to lean back.
Spinal column
Strained spinal column, with
compression of the lumbar discs.
Breathing
Restricted, only using upper part of
chest.
Lower abdomen
Compressed. Poor digestion.
Circulation
Restricted.
Movement
Limited.
Muscles
Elongated in back, slack in abdomen.
Imbalance can weaken lower back
Pelvis
Pelvis crest rotated forwards
(1)
Spinal column
Extended spinal column, with even
weight distribution on lumbar discs
and balanced musculature.
Breathing
Unrestricted, using diaphragm and
upper part of chest.
Lower abdomen
Not compressed. Improved digestion.
Circulation
Unrestricted.
Movement
Greater freedom of movement.
Muscles
Less strain on back, abdomen toned.
Balance maintained, lower back kept
strong.
healthy
Kyphotic spine
angle of pelvis crest
makes spine go into a
C shape
Lordotic spine
angle of pelvis crest
makes spine go into
an S shape

Advance Seating designs

Unit H, Field Way, Metropolitan Park, Greenford, Middlesex UB6 8UN UK
Telephone: +44 (0)20-8578 4308 Fax: +44 (0)20-8578 4352
E-mail: chairs@asd.co.uk Web site: www.asd.co.uk
ADVANCE SEATING designs
20628
(1) The use of a forward tilting seat is not advisable for certain
medical conditions, if there is any pain do not persist, use the seat in
a level position or where comfortable. Initially vary posture regularly
to allow muscle groups to adjust to the new position.
Sitting
Arm Position very important
Forearm should be horizontal to the floor with elbow,
wrist and fingertips in a straight line to the top of the
mouse.
Keep the shoulders relaxed with elbows tucked in
comfortably by ones side with a 90 angle between
lower /upper arm.
Avoid constant clicking with the arm straight and
fingers tense.
The chair
Use a fully adjustable chair with back/seat depth
suited for your stature/size.
The seat should be level or slightly tilted forwards.
(1)
Adjust seat height so the hip joint is slightly higher
than the knee joint.
Sit well back into the chair to support the spine/pelvis.
Rock, change posture, to increase blood flow and
reduce fatigue.
Desk height
If the desk is too low use Desk Feet to raise it. If your
desk is too high use a Foot Stand and raise the seat
height.
Space
Arrange desk layout to give ease of movement.
Use a mouse plate attached to the desk/chair if space
is limited in the easy reach zone.
using a mouse
w h e n s i t t i n g c o r r e c t l y m a t t e r s
90

The key to healthy mousing is that the workstation must suit

the user with the height and positioning of the equipment
being correct for their stature. The mouse must be within easy
reach, with sufficient space for it to be used in a relaxed,
comfortable manner.
Mousing
Mouse size
Check that it fits comfortably into the hand.
Mouse position
Keep it close to one side of the keyboard, within the
Easy Reach zone and use a mouse mat.
Position to avoid cable drag and leave space for
adequate movement. (i.e. mind the coffee cup!)
Tips
Avoid quick repetitive movements.
Watch the wrist angle:
Use function commands on the keyboard, a wheel on
the mouse or programmable buttons if possible.
Keep mouse pad clean so the contact ball and wheels
move freely.
Replace a mouse immediately if buttons become faulty.
Break up mousing activity with other tasks.

Advance Seating designs

Unit H, Field Way, Metropolitan Park, Greenford, Middlesex UB6 8UN UK
Telephone: +44 (0)20-8578 4308 Fax: +44 (0)20-8578 4352
E-mail: chairs@asd.co.uk Web site: www.asd.co.uk
ADVANCE SEATING designs
(1) The use of a forward tilting seat is not advisable for certain
medical conditions, if there is any pain do not persist, use the seat in
a level position or where comfortable. Initially vary posture regularly
to allow muscle groups to adjust to the new position.
20628