Sitting in a static position for a prolonged period can increase stress in the back. The natural tendency for most people is to slouch over or slouch down in the chair, and this posture can overstretch the spinal ligaments and strain the discs and surrounding structures in the spine.
Overtime, incorrect sitting posture can damage spinal structures and contribute to or worsen back pain. It is advisable to adjust the office chair according to your physical proportions. Here are some guidelines to improve your sitting posture.
1. Elbow measure
First, begin by sitting comfortably as close as possible to your desk such that your upper arms are parallel to your spine. Rest your hands on your work surface that your elbows are at a 90° angle.
2. Thigh measure
Check that you can easily slide your fingers under your thigh at the leading edge of the office chair. If it is too tight, you need to prop your feet up with an adjustable footrest. If you are unusually tall and there is more than a finger width between your thigh and the chair, you need to raise the desk or work surface so that you can raise the height of your office chair.
3. Calf measure
With your bottom pushed against the chair back, try to pass your clenched fist between the back of your calf and the front of your office chair. If you can’t do that easily, then the office chair is too deep. You will need to adjust the backrest forward, insert a low back support, such as a lumbar support cushion, a pillow or rolled up towel, or get a new office chair. Shop ergonomic chairs here.
4. Low back support
Your bottom should be pressed against the back of your chair, and there should be a cushion that causes your lower back to arch slightly so that you don’t slump forward or slouch down in the chair as you tire over time. This low back support in the office chair is essential to minimize the strain on your back. Never slump or slouch forward in the office chair, as that places extra stress on the structures in the low back, and in particular, on the lumbar discs.
5. Resting eye level
Close your eyes while sitting comfortably with your head facing forward. Slowly open your eyes. Your gaze should be aimed at the center of your computer screen. If your computer screen is higher or lower than your gaze, you need to either raise or lower it to reduce strain on the upper spine.
Ensure that your monitor is placed at resting eye level. Shop monitor arms here to elevate your eye level.
Adjust the armrest of the office chair so that it just slightly lifts your arms at the shoulders. Use of an armrest on your office chair is important to take some of the strain off your upper spine and shoulders, and it should make you less likely to slouch forward in your chair.
Get an office chair that can be adjusted to suit your different height. Shop our office chairs here.
Feel free to contact us at +65 9855 1486 if you need suggestions on ergonomic chairs to improve your sitting posture. You can also contact us to set an appointment to drop by our showroom to try out the ergonomic chairs for yourselves.