Sitting at a desk for long periods of time can take a toll on your body, especially if your chair is not properly adjusted. Making simple adjustments to your chair can help alleviate back pain and discomfort, and improve your overall posture and productivity. In this guide, we'll cover the basics of chair adjustments and how to make them work for you.
Start with the seat height.
The first adjustment you should make to your chair is the seat height. Your feet should be flat on the ground and your knees should be at a 90-degree angle. If your chair is too high, your feet will dangle and your legs will be unsupported, causing strain on your lower back. If your chair is too low, your knees will be higher than your hips, causing strain on your thighs and hips. Adjust the height of your chair until you find a comfortable position.
Adjust the seat depth.
Once you have adjusted the height of your chair, the next step is to adjust the seat depth. The seat depth is the distance between the backrest and the front edge of the seat. If the seat depth is too short, it can cause pressure on the back of your thighs, leading to discomfort and poor circulation. If the seat depth is too long, it can cause you to slouch and put pressure on your lower back. Adjust the seat depth so that there is a small gap between the back of your knees and the front edge of the seat. This will ensure that your thighs are supported and your back is in a comfortable position.
Set the backrest height.
The backrest height is an important adjustment to make to ensure proper support for your back. Adjust the backrest height so that it fits the natural curve of your spine. This will help to prevent slouching and reduce the risk of back pain. Make sure that the backrest is not too high or too low, as this can cause discomfort and strain on your neck and shoulders. Once you have adjusted the backrest height, lean back in your chair to ensure that it feels comfortable and supportive.
Adjust the lumbar support.
Another important adjustment to make is the lumbar support. This is the part of the chair that supports the lower back. Adjust the lumbar support so that it fits the natural curve of your lower back. This will help to prevent lower back pain and discomfort. If your chair does not have a built-in lumbar support, you can use a small pillow or cushion to provide the necessary support. Make sure that the lumbar support is not too high or too low, as this can cause discomfort and strain on your back. Once you have adjusted the lumbar support, sit back in your chair to ensure that it feels comfortable and supportive.
Fine-tune the armrests.
Armrests are another important part of chair adjustments. They should be adjusted so that your arms are supported comfortably and your shoulders are relaxed. Adjust the height of the armrests so that your elbows are at a 90-degree angle and your forearms are parallel to the ground. If your armrests are too high, you may experience shoulder and neck pain. If they are too low, you may experience wrist and forearm pain. Make sure that the armrests are not too far apart or too close together, as this can cause discomfort and strain on your shoulders and arms. Once you have adjusted the armrests, test them out by typing on your keyboard or using your mouse to ensure that they feel comfortable and supportive.