How To Adjust Your Chair Ergonomically To Prevent Back Pain

Many people spend hours sitting at a desk for hours on end, and that can bring concerning health impacts if you do not set yourself up correctly.

One essential element of any office, or home office, set-up, is to have your chair ergonomically prepared to protect your back.

Adjusting chair to prevent back pain

It’s fundamental that you choose the right chair when it comes to buying one for your workspace, preferably with spinal curves to adapt to your body, and adjustable height.

Most office chairs do allow you to adjust their height which is important to get right before you start working while sitting in the chair.

This is important as it should be adapted to ensure that your feet are flat on the floor or on a footrest, with your thighs parallel to the floor.

Adjust armrests on a chair

You should also adjust armrests on your chair if it has them, to make sure that your arms naturally fall onto the armrests when your shoulders are relaxed.

Your lower arms should be straight, with your wrists straight and your hands at or below elbow level.

It is worth investing in a chair that does have armrests as this will reduce the pressure on your arms and make it more comfortable to type.

What is the right chair height?

The right chair height should not only allow for your feet to touch the floor or a footrest as mentioned previously but also to adjust to the screen.

Your monitor should be at least an arm’s length away, and your eyes should be level with the top of the screen.

This helps to ensure that you do not suffer neck pain due to your chair, and will also reduce the impact of blue light from the screen damaging your eyesight.

What desk set-up should you have?

Make sure that your desk is also comfortable to work at, as it should be at the right height just as your chair should.

If your desk is too low and does not give clearance to your knees, add blocks under desk legs, or if it is too low, use a footrest and raise your chair height.

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