1. ELBOW MEASURE
Begin by sitting comfortably as close as
possible to your desk. Your upper arms
should be parallel to your spine. Rest your
hands on your workstation. Adjust the
height of your seat so that your elbows
are at a 90-degree angle.
2. THIGH MEASURE
The goal here is to be able to easily slide your
fingers under your thigh at the front edge
of your seat. If the chair is too high, prop up
your feet with an adjustable footrest. If you’re
on the tall side and you’ve got more than a
finger’s width between your thigh and the
chair, you will need to raise the height of your
desk so that you can raise your chair into
proper adjustment.
3. CALF MEASURE
With your back against the backrest and
your bottom all the way back in the seat of
your chair, lean forward and try to pass your
clenched fist between the back of your calf
and the front of the chair. If can’t do this
easily, the chair seat is too deep. You’ll need
to adjust the backrest forward; insert a lower
back support such as a lumbar support
cushion, a pillow or a rolled-up towel; or
consider buying a different office chair.
4. LOWER BACK SUPPORT
Your back should be pressed against the back
of the 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. This support is crucial
HELPFUL HO W TO’S
to minimize strain on your back. Slouching
and slumping in your chair adds stress on your
lower back and your 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, you will need to
adjust it to avoid neck strain.
6. ARMREST
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
neck and shoulders, and it should make you
less likely to slouch forward in your chair.
7. JUDGMENT
There is not one type of office chair
that is optimal for all people. You
should determine your individual
preference for comfort while following
these guidelines to promote good
posture and back support while sitting
in an office chair.
