If you work in an office, it’s likely you sit all day.  You probably spend hours and hours in your chair—rarely giving thought to the chair that’s holding you up.

But if you were training for a marathon and spent hours running, wouldn’t you buy good
running shoes?

Choosing an office chair can make the difference between coming home exhausted and in pain, and coming home invigorated.  Here’s what to look for in a good chair.

• Chair Shape:  Choose a chair that follows the contour of your spine—especially if you are shorter or taller than average.
• Lumbar Support:  Test the lumbar support to make sure it fits snug against your lumbar, giving support to prevent slouching or tension.
• Arm rests:  Look for adjustable arm rests that adjust up and down as well as in and out for different body widths.  Align the arm rests so that they support the weight of your arms when your arms extend down naturally from your shoulders.
• Adjustable seat height:  Adjust the seat height so that your arms extend to your desk at 90° angles.  Depending on your leg length, you may need a foot rest to support your legs so that your thighs are parallel to the ground.
• Seat length:  Sit on the chair with your bottom against the back of the chair.  The seat length should be 2-3 finger lengths between the end of the chair and the inside of your knee.
• Seat cushion:  Make sure the seat is comfortable.

Once you have your seat adjusted for good body posture, you’re ready for the final step for healthy office posture.

Raise your computer screen so you can see it with your head in a neutral position.  This usually means that your keyboard must be separate from the screen.  If you use a laptop, put the laptop on a stand and use a separate keyboard on your desk when typing.

Pain Reducing Desk Stretches

A regular routine of stretching will relieve aches and pains and help prevent office injuries.

1. Start with a simple head roll—head forward, to the side, back, to the other side and back forward again.  The slower the better.  Reverse.
2. Shrug your shoulders and roll them forward and backward.
3. Reach up and then back, touching your back with your right hand as far below your neck as you can.  Use your left hand to gently push your right elbow farther behind your head.  Repeat on the other side.
4. Clasp your hands and turn them so your palms extend in front of you.  Extend your arms forward and then above your head.
5. Extend your right arm in front of you, with the fingers pointing up and palm forward.  Use your left hand to gently pull the fingers toward your body.  Repeat on the other side.
6. Cross your right leg over your left one.  Twist to the right, using your left arm for leverage against your right knee.  Repeat on the other side.
7. Sit on the edge of your chair, legs extended in front of you (make sure the chair is secure if it has wheels).  Gently reach for your toes.  If you have back issues, use your desk or a wall to support your body weight as you gently reach forward.  Hold and breathe for 10 seconds.
8. Walk around.  Find reasons to make small trips away from your desk.  Any movement is better than no movement.

With the start of the school season, many teenagers are again feeling the increased effects of stress.  And while adults have many resources to help with stress, teenagers have few.  Their stress is high, but their ability to cope is low.

Many schools are recognizing this and taking steps to help their students.  Some schools have yoga programs or use therapy dogs.  Some teach Transcendental Meditation or Mindfulness Training.  More and more schools understand that teaching stress management is an important part of preparing teenagers for life.

If you have access to classes that help with stress, consider offering them to your teen.  But even without classes, there’s a lot you can do to help your stressed teen.

Watch for signs of stress.  Fatigue, headache, feeling sick, mood swings, changes in sleep or eating patterns, a drop in grades or difficulties in relationships can all be signs of stress.  Address stress before it is a serious problem.

Be available.  Even if you are busy, make time to spend with your teen—especially the times your teen is most likely to open up (bedtime, driving, etc.)

Soften your reactions.  Teenagers are very sensitive.  Express your opinions without judgment or argument.

Listen and translate.  Sometimes teenagers can’t accurately describe how they are feeling.  Sometimes “no one likes me” or “I’m stupid” means “I’m stressed and worried.”  Help them identify feelings of stress so they know how to care for themselves.

Listen and illuminate.  Sometimes teenagers lump feelings into a big pot and draw grandiose conclusions.  “My teacher hates me” can mean that the teacher was just grouchy.  Help your teenager separate real events from imaginary ones, real conflicts from misunderstandings.

Stop rushing.  Remember that you may be hearing only part of the story.  It may take time for a teen to relax enough to speak openly.  Be available for long conversations.

Facilitate support from friends.  Encourage your teenager to spend time with supportive friends and family.

Teach self-care.  Encourage your teen to exercise and eat well.  As challenging as it may be, talk about the benefits of a full night’s sleep.  Point out that it feels good to feel good.

Teach time management.  Teens are not likely to ask for help managing their busy schedules, but sometimes they need it.  Encourage them to think of ways to complete their work without stress.

Ask your teen what they need.  Do they need advice or just someone to listen?  Do they need strategies or loving support or active intervention?  Allow your teen to identify what would
be helpful.

Stop being helpful.  Sometimes extra advice, strategies or tips just give the teen more things to worry about.  Remind the teen that they are doing great.

Allow alone time.  Sometimes being alone, watching YouTube or playing computer games is a way for teens to unwind.  Understand that they need to relax, even if you don’t enjoy the activity.