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Ergonomic sitting

Ergonomisch sitzen - buerostuhl24

Laura Hofstetter |

Illustration of ergonomic sitting

Anyone who works at a computer risks developing neck and back problems due to an incorrect sitting position. A good office chair or executive chair can help prevent this, but only if it is adjusted correctly.

The office chair should be height-adjustable and swivel, and it should have an adjustable backrest. It should also be designed to be tip-resistant. All swivel office chairs at hjh OFFICE meet these requirements.

Ideally, the chair is fitted with castors that are braked when unloaded so the chair cannot accidentally roll away. The seat height should be adjustable within a range of approx. 43 to 52 cm. The backrest should support the spine, even when you change your sitting position.
Example image of correct sitting posture with knees at a right angle

Adjust your office chair correctly

It is best to start by adjusting your chair to the correct seat height. Your thighs and lower legs should form a right angle, and your knees should be level with your hips (or slightly lower). Your feet should rest flat on the floor. If this is not the case, a footrest will help.

Your forearms should rest loosely on the desk top. If your chair has armrests, they should be adjusted so that you can roll close enough to the desk, your forearms can rest comfortably, and your upper and lower arms form a right angle.

Now adjust the chair to your body weight. The mechanism is set correctly if you can lean back without effort and the chair gently supports you when leaning forward. You often need a little time to get used to this dynamic sitting style. But your back will thank you if you do not set the backrest too firmly.

If your chair has a seat depth adjustment, make sure you sit right back against the backrest and have as much seat surface available as possible. However, the knee area should remain free. Under no circumstances should the seat press into the back of your knees, as this can impair blood circulation.

Finally, a lumbar support can be adjusted so that it supports the lower part of your lumbar spine.
 
Illustration of ergonomic reclining

Tips for healthy sitting

Sit as far back in your office chair as possible, making full use of the entire seat surface.

However, the correct posture at your workstation alone is not enough to ensure pain-free sitting. Dynamic sitting is also important, meaning actively leaning forward and reclining while you work. A good chair will support you in this.

But even the best chair should be left from time to time. This works particularly well with an electrically height-adjustable desk, which also allows you to work standing up for a while.

If you have a height-adjustable desk, it is best to first adjust the chair optimally to suit your anatomy. You can then adjust the desk height so that your forearm rests comfortably on the desktop.

If the desk cannot be adjusted to the extent needed for shorter people, we recommend using a footrest. It should be adjustable in height and tilt and helps you maintain a healthy sitting position. First, adjust the chair so that your forearms rest on the desktop at a right angle while the seat is set as low as possible. The footrest can then be adjusted so that your legs also form a right angle (lower leg to thigh).

Also make sure that your monitor is set at a suitable height. The top edge of the monitor should be level with your eyes or slightly below.