Content

• To step
• Part 1 of 2: Setting up an office chair
• Part 2 of 2: Choosing the right seat
• Tips

If you regularly work at a computer, at a desk, for work or study, you should sit in a chair that is well adjusted to your body to avoid lower back pain and back pain. As doctors, chiropractors and physical therapists know, many people develop severe strained ligaments in their back and sometimes even spinal disc problems as a result of sitting in an inappropriate office chair for long periods of time. However, setting up an office chair is very easy and only takes a few minutes, if you know how to adjust the chair to the proportions of your body.

To step

Part 1 of 2: Setting up an office chair

1. Determine the height of your workplace. Set your workplace to the correct height. The most desirable situation is if you can adjust the height of your workplace, but few workplaces offer this possibility. If your workplace cannot be adjusted, you will have to adjust the height of your chair.
   • If your workplace is adjustable, stand in front of the chair and adjust the height so that the highest point is just below the kneecap. Then adjust the height of your workstation so that your elbows form a 90 degree angle when you are seated, with your hands resting on the desktop.
2. Determine the angle of your elbows in relation to the work area. Sit as close to your desk as you feel comfortable with, with your upper arms parallel to your spine. Rest your hands on the surface of the workplace or your keyboard, whichever one you use more often. They should form a 90 degree angle.
   • Sit in the chair as close to your workplace as possible and feel under the seat of the chair if there is a lever for adjusting the height. This is usually located on the left.
   • If your hands are higher than your elbows, the seat of the chair is too low. Lift yourself out of the seat and press the lever. This will raise the seat. Once it has reached the desired height, release the lever to lock it.
   • If the chair is too high, stay seated and push the lever, then release it when the seat has reached the desired height.
3. Make sure your feet are at the correct level in relation to the seat. Sit with your feet flat on the floor and slide your fingers between your thigh and the edge of the office chair. There should be a finger's width of space between your thigh and the office chair.
   • If you are very tall and there is more than a finger's width of space between the chair and your thigh, you will have to raise your office chair as well as your workstation to reach the correct height.
   • If it is difficult to slide your fingers under your thigh, you will need to raise your feet to form a 90 degree angle with your knees. You can use an adjustable footstool to rest your feet on.
4. Measure the distance between your calves and the front of your office chair. Clench your fist and try to move it between the office chair and the back of your calves. There should be a fist-sized space (about 5 cm) between your calves and the tip of the seat. This determines whether the depth of the chair is correct.
   • If your fist fits effortlessly between that space, then your chair is too deep and you have to bring the backrest forward. With most ergonomic office chairs you can do this by turning a knob under the seat, on the right. If the depth of the chair cannot be adjusted, use a lower back or lumbar support.
   • If there is too much space between your calves and the tip of the seat, you can slide the backrest back. Usually there will be a button under the seat, on the right.
   • It is essential that the depth of your office chair is correct to prevent you from slouching or leaning forward while you work. Good support for the lower back will limit the pressure on your back and is a good precaution against lower back complaints.
5. Adjust the height of the backrest. Correctly sit in the chair with your feet flat on the floor and your calves fist-spaced from the edge of the chair, and slide the backrest up or down to fit the narrow part of your back. In this way, it will provide the most support for your back.
   • You should feel firm support along the lumbar curve of your lower back.
   • There should be a button on the back of the seat for raising and lowering the backrest. Since it is easier to lower the backrest than raise it while sitting, start with the backrest in the highest position. Then sit in the chair and adjust the backrest down until it fits in the hollow of your lower back.
   • Not all seats offer the possibility to adjust the height of the backrest.
6. Adjust the angle of the back to your back. The backrest should be at an angle that supports you while sitting in your favorite position. You should not have to lean back or lean further forward than you would like to sit.
   • There will be a backrest angle locking button at the back of the seat. Unlock the backrest angle and lean back and forth while looking at your monitor. Once you've found the angle that feels right, click the backrest into place.
   • Not all seats have the ability to adjust the angle of the backrest.
7. Adjust the armrests of your chair so that they barely touch your elbows when you hold them at a 90 degree angle. The armrests should barely touch your elbows when your hands rest on the desktop or keyboard. If they are too high, they will force your arms into an awkward position. Your arms should be able to move freely.
   • Resting your arms on the armrests while typing will hinder normal arm movement and place extra stress on your fingers and support structures.
   • Some chairs require a screwdriver to adjust the armrests, while others have a knob that can be used to adjust the height of the armrests. To do this, check the lower part of your armrests.
   • Not all chairs have adjustable armrests.
   • If your armrests are too high and cannot be adjusted, remove the armrests from the chair to avoid causing pain to your shoulders and fingers.
8. Evaluate your resting eye level. Your eyes should be at about the same level as the computer screen you are working behind. You can check this from a sitting position in your chair; close your eyes and aim your head straight forward and then slowly open your eyes again. You should now look at the center of the computer screen and be able to read everything, without stretching your neck or moving your eyes up or down.
   • If you have to look down at the computer screen, you can place something under it to raise the screen. For example: you can place a box under the screen to get it to eye level.
   • If you have to look up at the screen, you have to find a way to lower the screen so that you can look straight ahead.

Part 2 of 2: Choosing the right seat

1. Choose a seat that fits your body size. Most chairs are made for about 90 percent of the people, but those at the ends of the spectrum won't fit in there. Because everyone is "different", chairs are made in sizes that are fully adjustable, so that they can be made to fit most people. However, if you are very tall or very short, you may need a custom-made chair.
   • Unless you buy a custom-made chair, you need a fully adjustable chair so that you can adjust it properly for your body.
2. Choose a seat with settings that can be easily controlled while you are seated. A chair with buttons that are easy to operate while sitting, gives you the opportunity to adjust it completely to your body. You can sit in the chair and then fully adapt it to your body.
3. Choose a chair with a seat that can be adjusted in height and inclination. Height is a very important factor in adjusting a chair, so it is very important that the height of the chair can be adjusted to your body and needs. Slope is also important for a correct sitting posture.
4. Choose a comfortable seat that curves toward the floor at the front. The curve along the edge gives more room for your knees and comfort along the back of your thighs. In addition, the seat should not exert pressure on the back of the thighs or knees.
5. Choose a chair with breathable, non-slippery fabric. You don't want to get sweaty while working at your desk or shift around too much, so these factors are important when choosing a chair.
6. Choose a chair with a backrest that is shaped to support the lower back and is adjustable in height and angle. Adjustment of the backrest to fully support your lower back ensures that you will suffer less from back pain and injuries.
7. Choose a chair with a stable five-legged base. The base should consist of five legs that provide balance and stability when sitting in the chair. The base should be on rollers or wheels, depending on your preference.
8. Choose a chair with armrests that are the right distance from each other. You should be able to get in and out of the chair easily, but the armrests should be as close to your body as possible while sitting. The closer your elbows stay to your body while sitting, the more comfortable it will be.
9. Choose a chair with adjustable armrests. Armrests should never impede your movements while working or typing. Adjustable armrests can be adjusted in height, according to your height and arm length.

Tips

• If your legs don't fit under your desk or there isn't enough room to move them freely, the workstation is too low and should be replaced.
• You may need to make adjustments for different appliances, accessories and layouts, but the chair will usually remain unchanged regardless of the office layout chosen.
• Remember to always sit upright. Even the most well-adjusted chair will be useless if you sit back or lean forward while working. Maintain correct posture while sitting to avoid injury and pain.
• Get up regularly and do some exercises when you sit for long periods of time. No matter how comfortable a chair is, maintaining a static posture for a long time will not be good for the back and can lead to pain and injury. Get up, stretch, and walk for at least a minute or two, every half hour.