Where is the best place to sit in office chairs?

Does your job require you to sit for 40 or more hours per week? If you’re like the majority of Americans, the answer is yes. Hunching over a keyboard is all too easy when sitting for prolonged periods. However, bad office chair posture can cause some not-so-welcome side effects — including tension/pain in the neck, back, knees and hips, and poor circulation. The good news is, it’s possible to undo these potential issues with correct sitting posture, exercise and a supportive office chair. If you’re wondering how to improve posture while at your desk, consider the following best practices:

1. PROPER DESK CHAIR POSTURE.

Poor posture (e.g., slumped shoulders, protruding neck and curved spine) is the culprit of physical pain that many office workers experience. It’s crucial to be mindful of the importance of good posture throughout the workday. Aside from reducing pain and improving physical health, good posture also can boost your mood and self-confidence! Here’s how to sit properly at a computer:

• Adjust the chair height so your feet are flat on the floor and your knees are in line (or slightly lower) with your hips.
• Sit up straight and keep your hips far back in the chair.
• The back of the chair should be somewhat reclined at a 100- to 110-degree angle.
• Ensure the keyboard is close and directly in front of you.
• To help your neck stay relaxed and in a neutral position, the monitor should be directly in front of you, a few inches above eye level.
• Sit at least 20 inches (or an arm’s length) away from the computer screen.
• Relax the shoulders and be aware of them rising toward your ears or rounding forward throughout the workday.

2. POSTURE EXERCISES.

Studies recommend moving for short periods every 30 minutes or so when sitting for extended intervals to increase blood flow and re-energize the body. In addition to taking brief breaks at work, here are a few exercises to try after work to improve your posture:

• Something as simple as a 60-minute power walk can help counteract the negative effects of prolonged sitting and engage the muscles needed for good posture.
• Basic yoga poses can do wonders for the body: They encourage proper alignment by stretching and strengthening the muscles such as those in the back, neck and hips that get tense when sitting.
• Place a foam roller under your back (wherever you feel tension or stiffness), rolling from side to side. This essentially acts as a massage for your back and will help you sit up straighter at your desk with less discomfort.

3. GET A SUPPORTIVE CHAIR.

Correct posture is easier with the right chair. The best chairs for good posture should be supportive, comfortable, adjustable, and durable. Look for the following features in your office chair:

• Backrest that supports your upper and lower back, adhering to the natural curve of your spine
• Ability to adjust the seat height, armrest height and the backrest’s reclining angle
• Supportive headrest
• Comfortable padding on the back and seat

Concept Seating sells ergonomically designed supportive chairs that encourage proper body alignment in order to improve posture, reduce pain and increase productivity. Contact Concept Seating today for more information on the ideal chair for your workplace environment.

It is vital to focus on the health of your spine if you work a desk job that involves hours of sitting in a day. Adequately supporting your spine and its surrounding tissues while you sit, can take a great deal of load off your neck, back, and other joints.

Adequate seat height is a level at which you can easily place both feet on the ground and bend your knees and hips at a 90° angle.

If your seat is positioned too low, you will end up bending your upper body more while attempting to get up, which in turn causes increased stress on your hips, knees, and ankle joints. Nakamura K, Nagasawa Y, Sawaki S, Yokokawa Y, Ohira M. Effect of Different Seat Heights during an Incremental Sit-To-Stand Exercise Test on Peak Oxygen Uptake in Young, Healthy Women. J Sports Sci Med. 2016;15(3):410–416. Published 2016 Aug 5. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4974853/ With prolonged use, a lower-level seat will cause recurrent stresses and possible pain in these joints.

Placing your arms unusually high or low can place stresses on your shoulder joints and the upper back, causing pain.

When you sit at your desk, your upper arms must be comfortably placed parallel to your spine and your forearms and hands rested on the work surface. At this point, your elbows should be bent at a 90° angle. If they are not, adjust your office chair higher or lower, as necessary.

With recent advances in design and technology, it is easy to make new adjustments to your work station. While you’re seated, make sure you are doing all you can to ensure the health of your spine by following these 9 tips:

3. Boost your feet for support

Sometimes, your chair or desk may be too high without an adjustable option. In such cases, consider using a footstool to prop and rest your feet as opposed to leaving them hanging all day long.

Using a footstool will reduce pressure on your legs and feet, which may decrease foot pain at the end of the day.

4. Adjust your work surface to match your height

If you are tall and have to constantly bend forward to type on your keyboard or read printed material, consider raising the height of your work station or desk.

Raising your desk will then allow you to raise your chair to a more suitable height, which will reduce strain on your back.

See 5 Unusual Office Chair Solutions to Help Your Back

5. Measure the depth of your seat

The depth of your seat may not be something you think about, but having the correct seat depth can make a difference in your back pain. Seat depth refers to the length between the back edge and the front edge of your seat.

To check for proper seat depth, first, sit all the way back in your chair. Then, check the room between the front edge of your chair and your calves by making a fist and bringing it to the edge of the chair and pushing it on the calf. If you can fit your full fist between the front edge of the chair and your calf, you likely have enough space for blood circulation. If not, your chair is likely too deep.

Moving the chair’s backrest forward, inserting a cushion, pillow, or rolled-up towel to support your lower back, or changing your office chair are some possible solutions to this problem.

6. Adjust your chair’s swivel and back support

Your work chair should provide back support by angling up to or just past 90°. Some chairs may have excessive swivel and recline options, which can be locked to prevent the chair from tipping back.

Some chairs also offer lower back support with an adjustable band that can be moved up or down to fit in the small of your back for extra support.

See Types of Lumbar Support and Ergonomic Office Chairs

7. Re-evaluate your sitting posture

Make a conscious effort to press your bottom against the back of the chair, and avoid slumping or slouching, which can place extra stress on your lumbar discs and other structures of the lower back. Maintaining an ergonomically supported posture is critical to good spine health.

To ensure that your posture is well supported while you sit, aim to take a break and move around or walk a short distance every 30 minutes to an hour.

See Identifying Incorrect Posture

8. Watch the height of your screen

Once your chair has been adjusted to the height of the table, your legs have gotten comfortable and your back is supported, close your eyes and take a deep breath.

Casually face forward with your eyes closed, and then open your eyes, which should be aimed at the center of your computer screen. Adjust the screen so it is level with your gaze. If you need to raise your laptop, consider using a stack of books or a small box, such as a shoebox.