There’s nothing worse than sitting in a position that causes you pain. Except maybe sitting in that position for several hours every single day. Making sure your workstation is ergonomically optimized can reduce discomfort and minimize the risk of cumulative trauma disorders. Plus, tailoring your setup to your individual needs enhances safety and comfort.
Most of us spend many hours a week in a chair. Why not make it as comfortable as you can? Here’s what you need to know so you can set up your chair like a pro, based on research from the University of New Hampshire.
Common ergonomic chair adjustability features
Backrest: Conforms to the natural curvature of your spine, providing ample lumbar and thoracic support. Some backrests are rigid, providing plenty of support for those with back issues. Others are more fluid, requiring a certain level of muscle engagement in your core.
Height and tilt adjustability: These are some of the more basic adjustment features you would expect to find on every chair, even cheaper options.
Seat: Padded and adjustable in height and depth (forward and backward) to utilize the entire backrest. Also pay attention to the shape of the front edge of the seat. If it’s not curved, it can cause pain in your legs. Recommended seat pan depth allows approximately one inch of space on each side of the body.
Armrests: Soft and supportive, allowing relaxed shoulders and close elbow positioning. Avoid using them as constant supports throughout the day.
Base: Sturdy with five legs and casters for easy floor movement.
Chair adjustment checklist
Remember that everyone’s body is different, so there are no universal rules for adjusting an ergonomic chair. Think of this checklist as a basic place to start and then keep tinkering to get the right fit.
Height: With your feet flat on the floor, your knees should be at approximately 90 degrees.
Width: Leave 2-4 fingers' space between the thigh edge and seat pan edge.
Seat depth: Maintain 2-4 fingers' space between seat front and back of knee.
Back support: Supports lower and middle back.
Legs: Maintain a 90-degree angle at hips, knees and ankles.
Armrests: Optional; lower to a level where they don't touch the elbow, allowing arms to hang freely by the sides.
Proper sitting posture in an office chair
Maintaining proper posture while seated is crucial. Ensure your knees are slightly lower than your hips, feet flat on the floor or on a footrest, and avoid crossing your legs to prevent posture-related discomfort. An adjustable chair facilitates proper lower back support while positioning your keyboard at the right height ensures straight wrists and hands for ergonomic typing.
By adhering to these ergonomic chair setup guidelines, you can enhance your comfort and reduce the risk of workplace-related discomfort and injuries.