How To Sit Properly at Your Desk

If you don’t practice the proper posture while at your desk, your incorrect posture can have a significant effect on your health. So, it pays to invest in the most comfortable desk chair you can that will allow you to relax and provide support simultaneously. 

Your chair should accommodate your size, encourage proper posture, and support your entire body regardless of your shape. In this article, we’ll discuss the consequences of incorrect posture, how to achieve the most comfortable desk chair, how your chair can help you achieve proper posture, and more! 

Your chair should be your advantage

In the following steps, we will cover the ways to ensure the correct setup of your desk chair to help you develop proper posture and achieve the maximum health benefits that a desk chair can provide. 

• Position yourself deeply in your chair

By sitting deeply in your chair, pushing your hips as far back as they can go, and protruding your bottom as far back as possible are the vital steps to proper posture. There should be a gap of two to three fingers between the back of your knees and the edge of your chair. If this isn’t the case, adjusting your seat slide will help. Furthermore, you will encourage incorrect posture by sitting far away from your desk. So position your seat as close to your desk as is comfortable to allow your forearms to rest on the work surface and achieve proper posture. 

• Adjust seat depth

You may not be aware that many office desk chairs allow seat pan adjustment. If you don’t adjust your seat pan to the correct height, the shape of your back will not match the grooves of the backrest, and your back will resist the chair. If you’re short in the thighs you should adjust the seat depth so you can reach the backrest and reduce pressure on the back of your thighs. Those who are short often perch on the front of the seat, receive no support from the backrest and compromise their natural posture which causes their muscles to overwork. 

If you have longer thighs, seat depth adjustment will allow you to support your thighs correctly and encourage good circulation. 

• Adjust the seat angle 

Changing your seat angle will allow your seat to tilt and rotate your pelvis. The seat angle tilt reduces the pressure on your discs and muscles, allowing your to relax into your chair, reduce the strain on your back, and achieve proper posture. Ergonomic office chairs allow you to adjust your seat to be horizontal or slightly angled, as sitting with the seat sloping downwards at the front provides a comfortable and relaxing sitting position while promoting proper posture. When your knees are slightly lower than your hips (as they are with a front-angled chair, the pressure from under your thighs is relieved, and the unnatural  S shape of your lumbar spine is corrected. 

• Move armrests

Your arm supports should allow your elbows to rest comfortably at 90 degrees along the sides of your body while working. Non-existent arm supports, those that are too low, or too wide, can cause incorrect posture that presents in hunched shoulders and the dragging of your neck and spine. If you relax your shoulders and adjust your armrests to support your forearms at elbow height, you will notice that your arms rest at a more natural and comfortable angle. Extra pivots and width adjustments will help you achieve the most comfortable desk chair. 

• Sit at the right height

Your feet should rest firmly on the floor, and your legs bent at a 90 degree angle when sitting with proper posture, and your work surface will be set at an appropriate height. Combining a height adjustable desk and adjustable chair is one of the best ways to ensure proper posture. Additionally, if your feet don’t touch the floor when your armrests are level with the desk, you should buy a footrest. 

• Adjust the backrest angle

The backrest is the main support mechanism of a chair. It aligns your spine correctly, takes the weight off your upper body and reduces pressure on your discs and muscles. Without proper back support, your muscles will fatigue over time and cause you to slouch forward which will further strain your muscles. Here at Ergonomic Chairs Direct, we offer a plethora of chairs with varying back adjustments which can be linked to the seat tilt, as well as tension control that provides enhanced support and allows you to move more freely. 

• Install a headrest

Headrests are particularly helpful for those with neck and shoulder problems. It allows the muscles in this area to relax and increase blood flow. Adjusting the headrest height and angle to the base and back of your head will discourage incorrect posture and take some pressure away from your neck. Your head should not feel like it’s being pushed forward or downward. 

The Main Mechanisms 

There are several primary mechanisms of high-quality office chairs that help to support proper posture. Including, 

• Synchronised Mechanism

This allows the back angle and seat angle to move in a 2:1 ratio, with an anti-shock release. This mechanism also has an independent back angle adjustment which allows you to ‘lock’ the back angle. 

• 3 or 4 Level Controls

The back and seat angle can be used in free float (open) or locked off independently.

• Body Weight Tension Control

If fitter, a body weight tension control can be set to your weight that prevents the feeling of the backrest giving way too easily. 

• Active Back Mechanism

When working at an ergonomic workstation an upright sitting posture is best. An active back mechanism (free float) allows you to make frequent position changes for constant movement while working, which can help prevent your muscles from tensing. 

Lumbar Support

Lumbar support is intended to avoid flattening of the lumbar spine that can occur while seated and is used best in conjunction with a tilting seat. Desk chairs can have a built-in lumber, be adjustable in height, or have an inflatable lumbar cushion which is adjustable to the desired pressure to support the small of your back and the S shape of your spine. Lumbar support should sit at your lower back and be adjusted with the backrest or independently. 

Thoracic Support

Without thoracic support, you will experience incorrect posture. The best way to achieve thoracic support is by installing an inflatable cell in the upper centre back of the backrest. This will increase contact area with the backrest and provide additional support between the shoulder blades. Increased support will prevent slouching and reduce pain and discomfort in the shoulder and neck area. It also helps to open your chest out which will increase lung capacity and facilitate breathing as well as improve blood circulation. 

Changes you can make at work

There are some changes you can make to your work routine that can allow you to develop better posture. Aside from finding the most comfortable desk chair, you can change your habits and help yourself feel less strained while working. 

• We recommend unlocking your chair so you make the most of your mechanism and rock and move when you sit. 
• Raise your screen so the top of your screen or laptop is at eye level. 
• Position your keyboard and mouse close to the edge of your desk to prevent aching shoulders from over-reaching. 
• If you use paperwork, raise it with a document holder to reduce the strain on your neck. 
• Don’t cross your legs. Sitting for a long period with your legs crossed can cause health and circulation problems. So, it’s important to keep both feet on a flat surface. 
• Keep your shoulders back and your back straight. 
• Don’t sit in the same position for too long. We suggest getting up and moving around every hour just to stretch your legs. If you sit for long periods you are likely to become uncomfortable and sit in a non-ergonomic position. 

Once you have correctly set up your computer workstation, use good work habits. No matter how perfect your environment may be, prolonged and static postures will inhibit blood circulation and cause long-term impacts on your body. We recommend taking short two-minute stretch breaks every twenty or thirty minutes. Additionally, after each hour of work, take a break or change tasks for at least 5-10 minutes. Always try to get away from your computers during lunch breaks to eliminate eye fatigue. Looking away from your monitor and focusing on something in the distance can also help to eliminate eye strain. 

How can Ergonomic Chair Direct help?

Here at Ergonomic Chairs Direct, we have a broad selection of ergonomic chairs available that cover all the bases and help to ensure correct posture and comfort for extended periods. If you can’t find what you’re looking for, we also offer a bespoke chair builder service so you can create the chair that is perfect for you! Browse our range today!