6 Steps to Make Your Chair More Ergonomic

Monday, June 27, 2011

The chair you're sitting in right now probably has some adjustment options. Most likely the first couple of times you sat in it, you found a position that feels fine and may not have touched the levers since. If you haven't done a proper setup before it's a good idea to take a minute or two to properly adjust your chair to better support yourself and prevent a myriad of potential health issues.

1. Adjust the Height
First, you'll want to sit as close to your desk as possible. Now, place your arms at your side parallel to your spine with your hands on your desk. Your arms should be at a 90-degree arrangement in this position. If they are not, adjust the height of your chair.

2. Setup the Armrests
Now that your chair height has been adjusted allowing your arms to be at a 90 degree angle, use the armrests to keep that same angle. The goal of the armrests is to maintain the correct angle while taking the weight off of your shoulders. It should also be noted that the armrest is meant to support the forearm and not necessarily the elbow area which can be more sensitive.

3. Check Leg Height
Along the front edge of your chair there should be enough space to place your fingers between the chair and your legs. In some cases supplemental accessories are needed to put a person in the best possible position. In the instance that your legs are pressed firmly against the chair with no space consider adding a foot rest under the desk to elevate the legs to a better position.

4. Setting Chair Depth
Most ergonomic chairs have an adjustment that allows the chair back to slide backwards and forwards. To set this properly sit down with your back against the chair so that your body bends at a 90 degree angle. There should be a fist sized space between your calf and and the front edge of your chair.

5. Lower Back Support
You'll notice that most office chairs have a bit of sway in the back. When you're seated with your bottom all the way against the back of the chair, that sway should be supporting your lower back. The arch in the chair helps to keep you from slumping forward slouching down in the chair. Slumping and slouching are two things that can negatively impact your spinal health.

6. Check the Eye Level
Once the chair is setup properly, it is important to take a moment to adjust the height of your computer monitor. The best way to achieve the proper height is to sit in a comfortable position in your properly adjusted chair. Look forward and close your eyes. Keep your eyes closed for a moment while searching for the most comfortable position. Once you've found a position that feels good, open your eyes. Where you are looking is where the center of your monitor should be. Proper monitor height can have a great effect on your neck and shoulders.

Dr. John J. Triano claims that "Back pain is one of the most common work-related injuries and is often caused by ordinary work activities such as sitting in an office chair or heavy lifting." Using these setup tools can greatly effect your productivity as well as your overall health.