How to sit ergonomically ?
Anyone who works at a computer runs the risk of becoming a victim of neck and back complaints due to an incorrect sitting position. An ergonomic office chair or executive chair can prevent this, but only if it is adjusted correctly.
Ergonomics is the science of human work. Ergonomic sitting means having an optimally adjusted office chair and a table that can be adjusted to the right height.
The office chair should be height-adjustable and swivel, as well as have an adjustable backrest. In addition, it should be built to be tilt-resistant. All office swivel chairs at deskplus meet these requirements.
Ideally, the chair is equipped with casters, which should be braked in an unloaded state so that the chair cannot roll away accidentally. The seat should be height adjustable in the range between about 16'' and 20''. The backrest should support the spine even if you change the sitting position.
ADJUST THE OFFICE CHAIR CORRECTLY
First, it is best to start by adjusting the seat height of your chair correctly. There should be a right angle between the upper and lower legs, and the knees should be at the same level (or slightly below) as the hips. Your feet should be level on the floor. If this is not the case, a foot rest will help.
Your forearms should rest loosely on the desk top. If your chair has armrests, they should be adjusted so that you can roll close enough to the desk, your forearms can rest loosely, and there is a right angle between your upper and lower arms.
Now adjust the chair to your body weight. The mechanism is well adjusted when you can lean backward without exerting force and the chair gently supports you as you lean forward. You often have to get used to this dynamic sitting. But your back will thank you if you don't adjust the backrest too tightly.
If your chair has a seat depth adjustment, make sure you sit all the way back against the backrest and have as large a seat area as possible. However, the knee area should be free. Under no circumstances should the seat surface press into the back of your knee, as this can impair blood circulation.
Finally, a lumbar support can be adjusted to support the lower part of your lumbar vertebrae.
TIPS FOR HEALTHY SITTING
Sit as far back as possible in your office chair, so take advantage of the entire seat.
However, the correct posture at the workplace alone does not ensure pain-free sitting. It is also important to sit dynamically, i.e. to actively bend forward and lean back while working. A good chair supports you in this.
But even from the best chair you should get up every now and then. This works particularly well with an electric height-adjustable desk, at which you can also work standing up for a while.
If you have a height-adjustable desk, it's best to first adjust the chair to best suit your anatomy. Then adjust the height of the desk so that your forearm rests loosely on the desk top.
If the desk is not height-adjustable to the extent required for smaller people, it is advisable to use a footrest. This should be adjustable in height and inclination and enables a healthy sitting position. To do this, first adjust the chair so that the forearms rest at right angles on the tabletop in the lowest possible sitting position. Now the footrest can be adjusted so that the legs are also at a right angle (lower leg to upper leg).
Also make sure that your monitor is at a suitable height. The top edge of the monitor should be at a level with your eyes or slightly below.