If you are sitting all day for work, you need an ergonomic
chair, one that suits your size, your workstation, and the tasks you need to
do.
A chair that ‘fits’ you properly will help reduce fatigue,
lower the risk of tension, pain and injury in your neck, shoulders and back,
and improve your concentration.
Not all chairs suit all bodies. A short, slim person, for
instance, may find that a chair is too high and the arm rests too far apart to
be comfortable.
Choosing a chair
Before choosing a chair, look at the following features:
- Seat height range. The
seat height should be adjustable to suit your height. Ideally you should be
able to sit with both feet on the floor or on a footrest without pressure on
the underside of your thighs. - Adjustable backrest. The
backrest should be adjustable both vertically and in the frontward and backward
direction, and have a firm lumbar support. It should not create pressure
points, and it should be of a height and width to support you without
restricting movement. - Seat depth and width. You
should be able to sit in your chair without pressure at the back of your knees,
with your back supported by the backrest, and support through your buttocks and
thighs. The seat should be wide enough to allow you to have a comfortable and
even pressure across the entire seat. - Armrests. If your chair
has armrests, they should evenly support your arms and be adjustable both for
height and width (distance from the seat). Sometimes armrests are not helpful as
they prevent you getting close enough to the desk – if this is the case, adjust
or remove them (if possible) as needed.
A chair is just the beginning
Even the best chair in the world cannot solve your ergonomic
woes if you have developed bad habits. Ensure you also:
- Sit up straight with weight
distributed evenly between your legs – never cross your legs! - Have your keyboard and mouse
close, so you do not have to lean forward to use them. Make sure you can type
with your wrists straight and resting on the desk. - Place your monitor about an arm’s
length away from you, with the top taskbar level with your eyes. - Invest in a laptop stand and
separate keyboard if you use your laptop for prolonged periods. - Aim to take a break every 30
minutes or so – setting a timer can be helpful. This is the best way to reduce
muscle fatigue.