How many people know how to adjust their office chair?
Adjusting your office chair so it offers the correct amount of support is incredibly important and often one of the areas we overlook when setting up our workstations. It pays to invest in a chair that is both supportive and comfortable, as a poorly adjusted chair can cause a whole host of issues. If you come away from a day at your desk with an aching back, stiff neck or sore shoulders use this guide to make some changes.
1. This is really important, before adjusting the chair move away from your desk
Get to know your office chair, set some time aside to go through all the features of adjustment available on your chair. This way you will be able to set each one, so they best fit your requirements.
2. Adjust the seat pad height
Typically found on the right of the chair with up and down arrows, use this lever to adjust the height of your seat pad. Raise or lower the seat pad so that your feet are flat on the floor. Your hips should be slightly higher than your knees.
3. Adjust the seat pad depth
To adjust the seat pad depth there could be a push button or lever under the right-hand side of the seat pad. alternatively there might be a lever to the back left-hand side of the seat pad. Adjust the seat pad depth so that there is space for 2 – 3 fingers between the front of the seat pad cushion and the back of your knees. If the gap greater than 2 – 3 fingers there is potential to place pressure on your sciatic nerve that runs down the back of your legs. If the seat pad cushion is rubbing on the back of your legs and you edge forward in your seat to create a gap between the seat pad cushion and the back of your knees you will lose the support of the backrest. If you are unable to reduce the depth of the seat pad any further, then the seat pad is too deep for you.
4. Adjust the backrest height
Look for either a lever on the right of the chair or a knob at the base of the backrest to adjust the backrest height of your chair. You may have a ‘ratchet backrest’, which is altered by raising the backrest manually. Your backrest should be as near upright as possible.
A comfortable ergonomic office chair should have a well-shaped backrest cushion that fits into the lower back at your lumbar curve. To the lower part of the backrest, there could be an inflatable lumbar support or a lumbar slide. This is moved or inflated to support your lower lumbar curve. This helps support the back and prevent pain, caused by poor posture.
5. Adjust the armrests
If you have a chair with armrests check to see how they adjust. Are they height adjustable (move up and down)? Are they retractable (the pad moves forward and backwards)? Are they lateral adjustable (the pads move side to side)?
The armrests, they should not restrict you from sitting close to the desktop. Armrests are designed to take the weight of your arms off your shoulders, neck and lower back.
Raise the armrests to support your forearms with your elbows at 90 degrees. You will feel the weight of your arms are no longer on your shoulders, neck and lower back.
If you have a chair with a rocking mechanism, make use of this, it is a great way to create some movement, whilst seated, to help avoid static postures.
Once you have made the above adjustments your chair has been adjusted to suit your stature.
6. Now move your chair back to your desk
7. Raise the seat pad height to allow your armrests to be level with the desktop.
If the armrests are already above the height of your desktop then your desktop height is too low. Do not lower your armrests, arrange for your desktop height to be raised. Armrests are an extension of the desktop. You want to have your elbows at 90 degrees so you can reach your keyboard and mouse comfortably and without stretching.
8. Adjust screen height, if required
You should not be looking up or down at your screen, so once your chair is in the right position you may also need to adjust your screen height using risers. If you’re lucky enough to be using an adjustable desk you should position your chair correctly and then adjust the desk accordingly.
9. Ensure your feet are on the floor
Whenever you’re sat at your desk you should be able to place your feet firmly on the floor with your knees at a ninety-degree angle and your back against the chair.
If you cannot reach the floor you can use a footrest to improve your posture and provide a stable base for your feet. This ensures your back has the correct support, without putting pressure on any joints.
If your feet are too high or too low you will feel discomfort in your lower back that can have a detrimental impact over time.
Lastly
By following these steps your chair will be in the perfect position to be comfortable and supportive, encouraging good posture while protecting your back and neck.
It is recommended that you should take regular task breaks or posture breaks away from your workstation for 2 – 3 minutes every 20 – 25 minutes.
For more information about chair setup and whether your chair is right for you, or if you would like advice on getting a new chair get in touch with us on 01603 839299 or drop us a line.
Photo by Lisa Fotios on Pexels.com
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