1. Correct Seat Height
The height of your office chair is the first aspect that needs to be adjusted:
- Make sure your feet are flat on the floor or resting on a footrest. Your knees should be at about a 90 degree angle.
- Adjust the height of your chair so that your hips are slightly above your knees.
2. Correct seat depth
The seat depth affects the support of your thighs:
- Adjust the seat depth of your chair so that there is about a fist's width of space between the front of the chair and your knees.
- This adjustment ensures that your thighs are well supported without putting pressure on the knees.
3. Backrest angle and support
A properly adjusted backrest is crucial for a good sitting posture:
- Adjust the backrest angle so that it is at a 90 to 100 degree angle to the seat.
- Adjust the backrest height so that it supports the natural curve of your lower back.
- Make sure that the lumbar support in the backrest follows the curve of your lower back properly and provides the right support.
4. Armrest height and position
Armrests can help reduce tension in the neck and shoulders:
- Adjust the height of the armrests so that your elbows are kept at an angle of approximately 90 degrees.
- Make sure that your arms can rest relaxed on the armrests without lifting your shoulders.
5. Headrest position
If your office chair has a headrest, make sure it is adjusted properly:
- The headrest should be at eye level so that your head and neck are properly supported without tilting too much forward or backward.
6. Exercise and breaks
Despite a perfectly adjusted office chair, it is important to exercise regularly:
- Get up regularly, stretch your legs and walk around to reduce muscle tension.
- Keep your circulation going by rocking your feet back and forth and rotating your ankles.
- Remember to apply the 20-20-20 rule: every 20 minutes, look at an object at least 20 feet (about 6 meters) away for 20 seconds to avoid eye strain.
By properly adjusting your office chair and exercising regularly, you can maintain a good sitting posture and improve comfort at your workplace. Avoiding sitting for long periods of time and applying ergonomic principles will contribute to a healthy and productive work environment.