If you regularly work at a desk for computer work or study, you will need to sit in an office chair that is properly adjusted for your body, to avoid back problems and pain. As doctors, chiropractors, and physiotherapists know, many people experience serious problems due to excessively pulled ligaments in their spine, and sometimes even spinal disc problems from sitting in an office chair in an inappropriate position for long periods of time. However, adjusting the position of an office chair is easy and only takes a few minutes if you know how to adapt it to your body proportions.
Step
Part 1 of 2: Adjusting the Office Chair
Step 1. Determine the height of your work area
Set your work area at the right elevation point. Ideally you can change the height of your own workplace, but there are very few workplaces that provide a height change option. If the height of your workplace cannot be adjusted, then you will need to adjust the height of your chair.
If your work area is height-adjustable, stand in front of a chair and adjust the height so that the highest point of the chair is directly below your knees. Then, adjust the height of the workplace so that your elbows form a 90-degree angle when you sit down, with your hands resting on the table
Step 2. Check your right angle to the work area
Sit as close to the table as possible so that your upper arms are parallel to your spine, in a comfortable position. Let your hands rest on the work surface or on the computer keyboard, depending on which object you will use more often. Your hands should form a 90 degree angle.
- Sit in a chair in front of your workplace, as close to it as possible, and look for the seat height adjustment below it. This height adjuster is usually located on the left side.
- If your hands are higher than your elbows, it means your chair is too low. Lift the body from the stand and press the height adjustment lever. This will ensure that the seat mount moves up. Once the stand reaches the desired height, release the lever to hold this height.
- If the seat is too high, stay seated, press the seat lever, and release when you reach your desired height.
Step 3. Make sure that your feet are placed at the same height as your stand
While sitting with your feet touching the floor, tuck your fingers between your thighs and the edge of the office chair. There should be a distance of a finger's width between your thighs and your office chair.
- If you are very tall and there is more than a finger's gap between the chair and your thighs, elevate your office and workplace chairs to a suitable height.
- If your toes are difficult to tuck under your thighs, you should raise your feet so that they form 90 degrees to your knees. You can use a height-adjustable footrest to create a higher surface on which to rest your feet.
Step 4. Measure the distance between your calves and the front of your office chair
Make a fist and try to get your fist between the office chair and the back of your calf. There should be a fist's distance (approximately 5 cm) between the calves and the edge of the chair. This distance determines whether the seat depth level is correct or not.
- If the remaining space is tight and you're having a hard time getting your fists into it, then your chair is too deep and you need to move the backrest forward. Most ergonomic office chairs give you this option, by pressing the lever under the seat holder on the side of your right hand. If you can't adjust the seat depth, use a lumbar support or lower back pillow.
- If there is too much space between your calves and the edge of your chair, you can adjust the backrest backwards. There will usually be a lever under the seat mount, on the side of your right hand to do this.
- The depth level of your office chair must be correct to prevent bending of the body while working. Good lower back support will reduce strain on your back and is a good way to prevent a variety of lower back injuries.
Step 5. Adjust the seat back height
While sitting properly in a chair with your feet flat on the floor and your calves an arm's length away from the edge of the chair, move the backrest up or down so that it fits snugly against your back. This will provide the best support for your back.
- Make sure you feel firm support in the lumbar arch in your lower back.
- There is usually a lever at the back of the seat, which can be used to raise and lower the backrest. Since it's easier to lower the backrest than it is to raise it when you're sitting, start by raising it to the maximum when you're standing. Then, sit in a chair and adjust the backrest downwards until it is a height that matches your back.
- Not all chairs have a backrest height adjustment feature.
Step 6. Adjust the angle of the backrest to fit your back
The backrest should be at an angle that supports you as you sit in the posture of your choice. You shouldn't relax leaning back to feel it or bending forward too much, beyond your preferred sitting position.
- There is a lever that locks the angle of the backrest at the back of the seat. Unlock it and move back and forth while staring at your monitor. Once you reach a comfortable angle, lock the backrest again.
- Not all chairs have this back angle adjustment option.
Step 7. Adjust the armrests so that they lightly touch your elbows when your elbows are at a 90-degree angle
The armrests should only slightly touch your elbows when you place your hands on a table or computer keyboard. If these armrests are too high, your arms will be forced into an uncomfortable position. The arms should be able to swing freely.
- Placing your arms on the backrest while typing will limit normal arm movement and put extra stress on your fingers and the supporting structures of your body.
- Some chairs require a screwdriver to adjust the position of the armrests, while others have a lever that can be used to adjust the height of the armrests. Check under the armrests.
- Adjustable armrests are not available for all chairs.
- If the armrests are too high and cannot be adjusted, you should remove them from the chair to prevent pain in your shoulders and fingers.
Step 8. Check your eye level
Your eyes should be level with the computer screen you are working on. Check by sitting on a bench, closing your eyes, then directing your head forward and opening your eyes again. You should look at the center of the computer screen and be able to read everything written on it without straining your neck or moving your eyes up and down.
- If you have to move your eyes down to see the computer screen, then you can put something under the computer to raise the height. For example, you can tuck a box under the monitor to prop it up to the right height.
- If you have to move your eyes up to see the computer screen clearly, then find a way to lower the height of the screen so that it is right in front of your eyes.
Part 2 of 2: Choosing the Right Seat
Step 1. Choose a chair that is made for your body size
Most chairs are made to fit about 90 percent of people, but those with extreme body sizes may have a hard time finding a chair that fits. Since there is no true average body size, chairs are made in various sizes that can be adjusted to fit most people. However, if you are very tall or very short, you may need a custom made chair.
If you don't have a chair designed specifically for your body, purchase a fully adjustable chair so you can adjust it to fit your body
Step 2. Choose a seat with a control lever that can be operated while sitting
Choosing a chair with a control lever that is easy to operate while sitting will be useful for you in adjusting the seat position appropriately for your body. You just have to sit down and adjust every part of it to your body.
Step 3. Choose a chair with an adjustable seat in terms of tilt and height
Height is a very important factor when adjusting a chair, so the adjustment is also very important to fit your body and needs. The degree of inclination is also important to ensure correct posture while sitting.
Step 4. Choose a comfortable chair that has an arch toward the floor on its front edge
This bend along the rim will give your knees more room and comfort under your thighs. Also, the stand should not press against your thighs or knees.
Step 5. Choose a chair made of breathable and non-slip fabric
You certainly don't want your chair to sweat while working, or to slip frequently because it's slippery from wet sweat while sitting in a chair, so these factors are important to consider when choosing a chair.
Step 6. Choose a chair with a backrest that is shaped to support the lower back, and whose height and angle can be adjusted
Adjusting the backrest so that it fully supports your lower back will keep you free from injury and pain.
Step 7. Choose a chair with a stable base, with a five-point system
The bottom should use this system, which provides balance and stability when you sit on it. This base should be either legs or wheels, depending on your taste.
Step 8. Choose a chair with armrests that are the right distance apart
You should be able to sit up and get up from the chair with ease, but the armrests should be as close to each other as possible when you sit down. The closer your elbows to your body when sitting, the more comfortable your sitting position will be.
Step 9. Choose a chair with adjustable armrests
Armrests should never restrict your movement while working or typing. The adjustable armrest allows you to adjust the height you need for your body size and arm length.
Tips
- If you can't get your feet under the work area or there isn't enough space left for you to move freely, then this means your work area is too low and needs to be replaced.
- You may need to make adjustments to equipment, accessories, and layout many times, but chairs will usually remain in a constant position in most settings in an office.
- Remember to always sit in the correct position. Even a chair that is very well adjusted is useless if you bend over or lean forward while working. Maintain correct posture while sitting to avoid injury and pain.
- Stand up and move your body every few moments after sitting down. No matter how comfortable a chair is, prolonged posture is not good for the back and can cause pain and injury. Stand up, stretch and walk for at least a minute or two for every half hour you sit.
