The Chair and Set-Up
Even before we consider having to change a chair, we must look at ‘can the chair I have help me now’, so to this end take a moment to see if the following are correct in terms of your setup:
- Sitting Height – when first sitting in your chair, you will normally adjust it according to the height and shape of your desk. So why not consider adjusting it away from your workstation. A good rule of thumb when adjusting the height is when standing next to your chair, your knees should be parallel to the seat because this is the first articulation point when we sit is the knee.
- Seat Depth – (if present) this needs to be adjusted to the correct depth in order to ensure you are sitting in your chair and not on it, so to speak. Your height will have a dramatic effect on the adjustment. There is an optimum position and a good rule of thumb is you should be able to fit a clenched fist between the leading edge of your seat and the back of your knee.
- Back Angle and Height – often overlooked by users and very important to get right. This will be one of the primary support mechanisms in helping you sit with support to your lower back. If the chair features an independent height and angle, the angle should be adjusted first so that you are making contact with the entire backrest. Once this has been done, the height should be adjusted so that the lumbar support is in the lower back. Thus assisting with an upright posture.
- Arm Rests – if present, should be adjustable. Your armrests should be at a relatively similar height to your elbows, when your shoulders are relaxed. The length of the armrest should allow you to sit close enough to your work station to perform your daily tasks while maintaining contact with the backrest.
- Seat Tilt – is designed to echo the natural pivot points of the human body. In simple terms, your chair should move the way your body moves whilst being equally supported through the entire ‘ride’ of the chair. Your chair’s tilt will respond to your size and will provide a balanced support as you move from an upright position to a completely reclined one.
- Seat Height (2) – this is where you would now move your chair to your workstation after adjusting all of the above. The seat height should allow you to sit at your desk with your feet flat on the floor, your thighs horizontal allowing an even pressure distribution. A seat height that ranges from 16 to 21 inches should work for you. If you find your legs dangling, then add a footrest to your workstation, to eliminate any pressure on your thighs.
How Will It Help?
Promotes a healthy blood flow, bringing important nutrients to your spinal structures
Encourages use of the back support, giving your spine it’s natural curve
Encourages an even pressure distribution under the thighs
Encourages varied movement to prevent static postures
Promotes an overall feeling of comfort, relaxation, and ability to focus productively
No matter how comfortable you are in your chair, remember to take regular breaks throughout the day, as prolonged static posture is a common contributor to back and neck problems.
