The majority of workers sit on adjustable office chairs although I have found that the majority of users only use some of the adjustments available. I encourage workers to take the time to adjust their office chairs to prevent musculoskeletal pain. Here are some tips for adjusting your office chair to fit you:

Initial screening checks

• Seat pan depth: check that this is suited to your thigh length, whilst sitting with your buttocks at the back of the chair, the seat should not quite touch the back of your knees (approximately 2 fingers space between the chair and the back of your knees).
• Weight restriction: Check that your weight is within the limit of the chair’s load capacity. Most office chairs are limited to weights of 110kg. This should be indicated on the base of the chair or pamphlet provided when the chair was purchased. If your weight is above 110kg, a chair rated to accommodate this should be obtained.
• Chair padding: Make sure the padding is comfortable when you are seated.

If your chair does not suit you due to any of the above screening checks then an alternate chair should be considered. Although, if your chair meets the above checks then further adjustment is recommended, as detailed below:

Adjusting your chair

• Back support: If your back rest moves up and down then move this until the most outward bulge of the backrest fits in the small of your low back (the area that curves inward after your buttocks). If your back rest is not adjustable, obtaining a chair with an adjustable back rest is recommended.
• Supportive footing: When your arms are by your sides your seat should be raised until your elbows are slightly above the desk height. After this your feet should both be supported by the floor, if they are not (e.g. only reach the floor with toes) then a foot rest is required. Do not cross your feet on your chair props as this will put pressure on your back and knees.
• Armrests: If your arm rests impact on your ability to move the chair towards your desk then they should be removed or if adjustable lowered until they do not impact on this. Armrests should not be used whilst completing keyboard and mouse tasks as this can result in poor upper limb posturing. The majority of armrests I observe are not suited to the user due to insufficient adjustability or the user’s role requiring frequent keyboard and mouse use. I, therefore, recommend removal of the armrests. If in doubt remove the armrests.
• Chair tilt: Try not to sit straight upward (at 90°). For sustained periods of sitting, a slight recline of the backrest between 90°to 110° can be beneficial to relax your body. When typing some people may prefer to have their back rest closer to the 90°. It is important to listen to your body and adjust the recline function of your chair as you feel is necessary; potentially this angle can vary throughout the day to provide more postural variety.
• Posture: Sit with your buttocks in the back of the chair with your back against the back rest, don’t slouch and do not lean forward to view work or the computer monitor.

Your chair should now be adjusted optimally for you and a final recommendation for a healthy body at work is to TAKE BREAKS! It is recommended that you to take a 3 to 5 minute break every hour at a minimum and have a short walk or stretch break.

If you have any further questions regarding the set up of your workstation, and think you may benefit from an Occupational Therapist / Physiotherapist visiting your work to discuss these recommendations, please do not hesitate to contact our staff at Advantage Injury Management Services for further information.

Blog – Alicia Parry (Occupational Therapist)