365 days a year

in control centres

HEALTHY SITTING

GUIDE

www.stolcomfort.com

BACK PAIN THE MOST COMMON COMPLAINT AMONG THE GENERAL POPULATION

Did you know that we spend most of our time sitting down? In fact, there is an acute lack of physical movement in all areas of our day-to-day lives. In the morning, we travel

to work by car, train or bus. Most of us then spend the day sitting at a desk – moving only to click the button on the mouse. When we leave work, we don‘t usually feel like

doing anything sporty or active, so we curl up on the sofa to relax, exhausted from the working day.

The consequences of these long periods of sitting on the health of our backs can be alarming: A third of Germans aged between 35 and 50 suffer from chronic back pain. Muscular pain, circulation problems, headaches and heart complaints affect our health and our performance. The health risks associated with extended periods of sitting are particularly significant for peo-ple who work in control centre environments.

There are a number of factors that may be at the root of back pain, and often it is impossible to determine the exact cause. But there is one thing we know for certain: Correct dynamic sitting on a suitable chair relieves and protects the back. In this brochure, we share our tips to help you stay healthy in the workplace, feel more comfortable at your desk and boost your performance.

THE SPINE AND ITS EFFECTS ON THE REST OF THE BODYThe spine is the central supporting element in the human body. The intervertebral discs act as buffers between the 24 vertebrae. These discs allow the spine to rotate, bend, tilt and absorb impacts. The intervertebral discs are avascular, so they obtain nutrients through a process of osmosis triggered by the extension and release of the discs. If you do not move around enough, the discs suffer premature wear – which can often result in slipped discs or arthrosis in the vertebrae.

Nerve cords protrude from between the vertebrae all along the ver-tebral canal, which houses the spinal cord. These nerve cords

conduct nervous impulses to the rest of the body. Conditions affecting vertebral function can therefore have an impact on the entire body.

Irritation in the nerves around the cervical spine often causes:

– Headaches

– Dizziness

– High blood pressure

– Earache

Irritation in the nerves around the cervical spine

often causes:

– Heart complaints

– Exacerbation of asthma and bronchitis symptoms

– Stomach complaints

Irritation in the nerves around the lumbar spine often causes:

– Constipation

– Impotence

– Prostate complaints

DID YOU KNOW?DID YOU KNOW?The average office worker will spend 80,000 hours seated over their lifetime.

20% of all retirement requests are made due to back complaints.

A third of Germans aged between 35 and 50 suffer from chronic back pain.

30% of all sickness-related absences from work are caused by muscular and

skeletal complaints.

! ERGONOMICS TIP

While you‘re sitting down, do simple exercises that involve movement at regular intervals.

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! ERGONOMICS TIP

Switch between sitting, standing and walking two to four times an hour.

!

When seated, our pelvis tilts backwards and the spinal column moves out of its healthy S-shape into a rounded position. We experience this posture as comfortable, as it relieves strain on our back and stomach muscles. But we fail to notice that we‘re forcing our intervertebral discs into a pronounced wedged shape.

The short-term consequences of this passive and static seated posture include tension, blood statis, a lack of concentration and headaches. The long-term effects can be serious.

Muscular problems

Our muscles can only be supplied with the blood and nutrients they need when they are in constant use, switching between stretching and relaxed positions. When we sit in a rigid, fixed position, we only put our muscles under static, one-sided stress, resulting in tension, premature fatigue and problems with posture.

Intervertebral discs are starved of nutrients

The intervertebral discs are avascular, and obtain their nutrients through osmosis – a process which requires movement in order to function. A rigid sitting position inhibits this nutrient supply – the discs become brittle, torn or deformed (slipped disc or bulging disc).

Absorptionof water and nutrients when the strain on the vertebra isDischarge

of metabolic products when the vertebra is placed under

Intervertebral discs are overstrained

We tend to round our backs when sitting. This posture places one-sided, static stress on the intervertebral discs. The discs become deformed, resulting in irritation to the nerves.Strain

SITTING IN A RIGID, FIXED POSITION DAMAGES THE BACK

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A CORRECT SEATED POSTURE… helps to prevent back pain. In a seated position, we find it easier to write emails, draft out concepts, make phone calls and read messages. It‘s much harder to concentrate on these kinds of tasks standing up. However, sitting for extended periods is bad for our health and well-being. It‘s difficult to know how to tackle this dilemma. But one thing we can do is move around more. Occu-pational therapists recommend that we aim for a ratio of 60% of our time sitting and 30% stan-ding, while making a conscious effort to walk around for the remaining 10% of the time. Why not arrange meetings at a standing desk or stand up when you‘re making a lengthy phone call? The other way to counteract the health risks of sitting is to ensure that we sit properly. Avoid a rounded back and try to change your posture as often as you can. This will relieve the strain on your spinal column and promote healthy metabolic processes in your spine. To sit properly, you need a high-quality ergonomic chair.

• Use the entire seat surface. Remaining in constant contact with the back rest relieves tension on your neck and back muscles and helps to prevent strain.

• Adjust the back rest height and lumbar support correctly. The chair should support your back roughly between the third and fifth lumbar vertebrae in order to relieve stress on the intervertebral discs.

• Set the seat height. The opening angle between the thigh and the lower leg should be around 90°; the feet should rest flat on the floor. A good chair with a negative seat tilt angle allows the user to sit at an open angle (> 90°), which helps the pelvis maintain an upright position.

• Set the arm rests. The arm rests relieve the muscles and support an upright seating position, which helps to prevent tension. The elbows should rest at right angles, with the lower arms horizontal on the desk.

ADJUSTMENT MATTERS

Intervertebral discs

An upright sitting position supports the natural S-shape of the spinal column and relieves stress on the intervertebral discs.

The intervertebral discs not only help to keep the spinal column moving – they also bear the majority of the load of our body. The load they are subjected to depends on our posture. When we switch from an upright posture to a position in which we lean forwards, we almost double the pressure on our intervertebral discs. Relieve the stress on your spinal column by leaning backwards from time to time – for example when you‘re making a phone call or reading through a document.

SITTING FOR RELIEF

The principle of „Use it or lose it“ is particularly true of the intervertebral discs. To keep these discs elastic and in tip-top condition, we need to keep moving. Sitting correctly, with frequent changes of posture, stretches and releases the intervertebral discs and our muscles. This not only improves the efficiency of the nutrient supply to the discs, but also promotes healthy circula-tion in general – which is great for concentration and performance. The mechanisms of your chair should be designed to promote natural movement.

DYNAMIC SITTING

Load on the intervertebral discs

ERGONOMICS TIP

Sitting in a chair that is set too high or too low for you will result in strain and poor posture.

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THE ERGONOMIC CHAIRTHE FOUNDATION OF HEALTHY SITTING

Based on the physical structure and function of the spinal column, combined with the guidelines for healthy sitting, we can derive a clear set of requirements for ergonomic chairs: The chair must be adjustable to suit the user, support an upright seated position and promote frequent changes of posture through mechanisms designed for movement.

In balance

Your work requires your full concen-tration, so it‘s not always possible to make conscious choices to main-tain a healthy posture. However, with a sufficiently high and wide backrest, lumbar support 1 and an adjustable seat tilt angle 2 , the chair can do this on your behalf. The pelvis straightens up, the spinal column extends – and your seating position is balanced.

Suitable for S to XXL

Whether you‘re tall, short, stocky or slim, a high-quality chair provides healthy and comfortable seating for almost all body shapes and sizes. During extended periods of sitting, the cushioning 3 must protect the muscles, sit bones and nerves to pre-vent poor posture. The seat height 4 must be adjustable to ergonomically optimise the user‘s individual posture. The user must be able to choose an armrest position 5 that relieves strain on the back muscles.

Dynamic sitting

To encourage us to change our sea-ted posture regularly, a high-quality office chair should ideally be equip-ped with mechanisms designed to promote movement 6 . Increased movement improves the efficiency of the nutrient supply to the discs and stimulates the circulation.

! ERGONOMICS TIP

Don‘t place printers, fax machines and files within arm‘s reach of your desk.

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FIVE TIMES MORE STRESS

Swivel chairs in control centres are in use 365 days a year, often by a number of different employees on different shifts. Compared to ergonomic chairs in other offices, control centre chairs are subjected to at least five times more stress. A chair that can satisfy the requirements of this demanding environment does, of course, come at a cost. However, when you consider the time users will spend sitting in the chair, the price tag actually represents excellent value for money:

A PROFITABLE INVESTMENTEmployees in control centres – who are required to focus on screens and spend long periods of time sitting down – are exposed to specific health risks. A high-qua-lity control centre chair is an investment in the health of your workforce. And it‘s not just another expense: The costs of the chair must be viewed in the context of the savings potential it brings. If the chair prevents just one of the four to five days of sick leave taken by the average employee each year, the chair will pay for itself within a year. After six years, the savings are colossal.

„An ergonomic office chair is key to protecting the back in office environments“.

(German Federal Institute for Occupational Safety and Health, BAUA)

According to the latest studies in the field of ergono-mics, deficiencies in the working environment and the resulting poor posture reduce performance by 40%. In control centres in particular, staff are required to main-tain exceptional focus and concentration. A high-quality control centre swivel chair helps to prevent the avoida-ble symptoms of physical and mental fatigue. The user can focus fully on the task at hand, reducing the risk of errors.

COSTS & BENEFITSWHY A PROPER CONTROL CENTRE CHAIR IS A GOOD INVESTMENT

Performance in %

Energy use with incorrect posture

Energy use with correct posture

Productiveworking

Posture

Other external influences

Additional costs for control centre swivel chair of approx. 800 €

Costs of a standard chair

6.300 € saving in six years, if the chair prevents just one day of sickness absence per user, per year (3 users/chair, 1 day of sickness absence = approx. 350 €)

Years

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Control centre chair Office chair

Average price 1350 € 550 €Average effective use

6 years 2 years*

Costs per year 225 € 275 €

* based on a total service life of 10 years

HEALTHY SITTING WITHThe StolComfort formula for healthy sitting in control centre environments:

IMPROVED COMFORT = LESS STRESS = BETTER PERFORMANCE.

Our concept is built around two pillars: the comfort cushioning (developed for long-distance truck drivers who spend up to 12 hours at a time in their seats) and mechanisms that promo-te healthy circulation and protect your back. When adjusted and used correctly, a StolComfort swivel chair has a lasting impact on your well-being.

An upright sitting position

Your sitting position is active and upright. The lumbar support and slightly tilted seat angle help to ensure that your pelvis remains straight, and that your spinal column retains its natu-ral S-shape. The comfort headrest also relieves strain on your neck muscles.

Effect: Poor posture with a rounded back is prevented; the intervertebral discs and muscles are relieved of strain.

Comfort cushioning

The cushions – made from elastic poly-urethane foam – adjust to the contours of your body, holding you in place com-fortably without restricting movement. Your body weight is optimally distribu-ted to prevent pressure points, particu-larly during long periods of sitting.

Effect: Increased sense of well-being, reduced risk of poor posture; discs, sit bones, muscles and nerves are protected.

! ERGONOMICS TIP

Standing up frequently for short periods of time is better than standing up for extended periods.

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Sitting for relief

Give your intervertebral discs a chance to really relax. Lean back to relieve all pres-sure on your spinal column and back and stomach muscles. Your feet remain firmly on the ground.

Effect: Relief for intervertebral discs; sup-port and posture musculature can relax.

Sitting in balance

An upright position is the foundation of ergonomic sitting. However, in order to prevent health problems, we must move away from our established habit of sitting in a rigid, fixed position. Our tilt mechanism was designed to enable the user to move around intuitively to find balance and identify the best position for their needs. Static sitting becomes dynamic sitting – without taking the user‘s focus off their work.

Effect: Better circulation, no muscular strain or tension, more efficient supply of nutrients to the intervertebral discs, less fatigue.

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