How to Use an Ergonomic Chair Correctly

There have been many advances in the office chair, with special curved seats, lumbar supports, and adjustable settings. All are designed to help the stress on the body, and possible damage, that results in sitting for long periods at a desk. These chairs assist in posture and support for the body, but will only work when used properly. Sitting on the edge of the chair, with your back hunched over your keyboard, will ruin any positive effects the ergonomic design intended. Read on for suggestions on how to use an ergonomic chair correctly.

Difficulty: Moderate

Instructions

1. Adjust seat height. The seat should be set at a height where your feet sit flat on the floor. The front of your knees should be level with the seat, or just slightly below. See Tips Section.

2. Sit all the way back in the seat to make the most of the back support of the chair. There should be 2-4 inches between the back of your knees and the edge of seat.

3. Adjust the seat back so that the lumbar supports the lower curve of your spine. If your chair has adjustments to angle the seat back toward you or away, make sure it's supportive but not pushing you too far forward. Set the angle too far back and you might have a tendency to hunch forward. Experiment with the settings until you feel the most comfortable.

4. Set the armrests so that your elbows and lower arm rest lightly and comfortably against them. Too low and you'll hunch down, too high and your shoulders will be pushed up awkwardly. The armrest should offer minimal support when typing; your forearms should NOT be resting completely on the armrests as you type.

5. When working on a computer, it's best to use a computer tray that extends from underneath the desk. This helps keep your arms at the right level to adjust your chair to its proper ergonomic design. If you use a keyboard on top of the desk, you may have to set your chair a little higher and use a foot rest to keep your feet level.

6. Adjust the height of your monitor. The tilt of your monitor should be parallel to your face. You generally want the height of the monitor so that the top half of the computer is at eye level. Your eyes should drop down slightly to see the center of the screen. The most important thing about computer height is to keep your head at a comfortable position. You should not have to crane your neck up or down to be able to see the monitor. If you have to slouch down, hunch forward, or tilt your head to see the monitor, you are greatly reducing the effectiveness of your ergonomic chair!

Tips & Warnings

• Sometimes the proportions of the body, or the restrictions of desk height, make it necessary to have the chair a little higher than it should be. In this case you should invest in an adjustable foot rest, to allow your feet to rest comfortably and keep your knees level with the seat. If your office desk is too short, and non-adjustable, put the desk up on blocks to get it to a comfortable height. Sitting with your chair too low and cramming your legs awkwardly under a desk can lead to severe discomfort and back problems.