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Sit ergonomically

Eine Frau stellt ihren Bürostuhl richtig ein

Laura Hofstetter |

Image depicting ergonomic sitting

Anyone who works at a computer runs the risk of becoming a victim of neck and back pain due to an incorrect sitting position. A good office chair or executive chair can prevent this, but only if it is adjusted correctly.

The office chair should be height-adjustable and rotatable and have an adjustable backrest. In addition, it should be built so that it cannot tip over. All office swivel chairs at buerostuhl24 meet these requirements.

Ideally, the chair is equipped with castors, which should be braked when unloaded so that the chair cannot accidentally roll away. The seat should be height adjustable between approx. 43 and 52 cm. The backrest should support the spine, even when you change the sitting position.
Example image of correct sitting posture with right angle knee

Adjust the office chair correctly

It's best to start by adjusting the seat height of your chair correctly. A right angle should be created between the upper and lower legs and the knees should be at the same level (or slightly below) as the hips. The feet should be horizontal 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 loosely and a right angle is created between your upper and forearm.

Now adjust the chair to your body weight. The mechanics are well adjusted when you can lean backwards without exerting yourself and the chair gently supports you as you bend forward. You often have to get used to this dynamic sitting. But your back will thank you if you don't adjust the backrest too tightly.

If your chair has a seat depth adjustment, make sure that you sit at the very back of the backrest and have as large a seating area as possible. However, the knee area should be free. Under no circumstances should the seat press into the back of your knee, as this can impair blood circulation.

Finally, a lumbar support can be adjusted to support the lower area of ​​your lumbar vertebrae.
 
Lean back ergonomically to display the image

Tips for healthy sitting

Sit as far back as possible on the office chair, so use the entire seat area.

However, correct posture at work alone does not ensure pain-free sitting. Dynamic sitting, i.e. actively leaning forward and leaning back while working, is also important. A good chair will support you in this.

But even from the best chair you should get up every now and then. This works particularly well with an electrically height-adjustable desk, where you can work standing up for a while.

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

If the desk is not height-adjustable to the extent needed for smaller people, we recommend using a footrest. This should be adjustable in height and inclination and enables a healthy sitting position. To do this, first adjust the chair so that your forearms rest at a right angle on the table top while sitting in the lowest possible position. The footrest can now be adjusted so that the legs are at a right angle (lower leg to thigh).

Also make sure that your monitor is at an appropriate height. The top of the monitor should be at or slightly below eye level.