If you regularly work at your desk or study at your computer, you need to sit in an office chair that fits your body correctly to avoid back pain and problems. As doctors, chiropractors, and physical therapists know, many people experience severe strain on their spinal ligaments and sometimes even disc problems from sitting for too long in unsuitable office chairs. However, adjusting the office chair is easy and only takes a few minutes if you know how to adapt it to your body proportions.
1. Adjust chair height
The lever for this is usually on the right, with up and down arrows. Set the chair height so that the bottom of your elbows are at table height. If you are using an adjustable table, place the chair at the most comfortable height and then adjust the table at elbow height.
2. Assess the angle of your elbows to the workstation
Sit as close to your desk as possible, with your arms parallel to your spine. Let your hands rest on the surface of your workstation or computer keyboard, whichever you use most often. They must be at a 90 degree angle.
Sit in the chair in front of the workstation as close as possible and feel the height control under the chair seat. It is usually located on the left side.
If your hands are higher than your elbows, the seat is too low. Raise the seat body and press the lever. This will allow the seat to rise. When you reach the desired height, release the lever to lock it in place.
If the seat is too high, remain seated, press the lever and release when you reach the desired height.
3. Make sure your feet are firmly on the ground
Sit securely in the seat and check that your feet are firmly on the floor. Maintaining the correct foot is essential for lower back comfort and maintaining good posture. If your feet are not firmly flat on the floor, a footrest will be needed to improve your posture.
A footrest will help achieve right foot elevation, leg position and knees.
4. Measure the distance between your calf and the front of your office chair
Make a fist and try to slide it between the office chair and the back of your shin. There should be a fist-sized space between your calf and the edge of the chair (about 5 cm or 2 inches). This determines the correct depth of the chair.
If it is difficult and difficult to fit into the space with your fist, your chair is too deep and you need to move the backrest forward. Most ergonomic office chairs allow you to do this by turning a lever under the seat on the right side. If you are unable to adjust the depth of the chair, use a lumbar support or lower back.
If there is too much room between your calves and the edge of the chair, you can adjust the backrest back. There is usually a lever under the seat on the right side.
It is very important that your office chair has the correct depth so that it does not slouch while you work. Good lumbar support minimizes stress on the back and is an excellent precaution against lower back injuries.
5. Adjust the height of the armrest
Armrests create poor posture if they prevent a person from sitting as close to the table as possible. If the armrests are adjustable, position them so that they fit under the table. This will ensure that nothing is stopping you from sitting next to you and working with your hands relaxed.