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Now many of us are sitting in the office for a long time, the office chair is the longest equipment we use at work, many enterprises have also been equipped with ergonomic office chairs, how to adjust the ergonomic office chairs to the best condition?
We should adjust the seat height according to the "reference" of various parts of the body, and adjust the seat to keep away from backache.
German chiropractors warned a long time ago that the height of office chairs in many companies are not up to standard and that they can't extricate themselves from backache by working for eight hours or more. So, how can an enterprise that is already equipped with an ergonomic office chair adjust the office chair to its "best state"?
First of all, we have to adjust the desk or workbench to the appropriate height according to the nature of your work. Because, different desk height has different requirements for the placement of seats, and sometimes even need to change an office chair. Once the height of the desk is fixed, you can adjust the seat height according to the body parts as a "reference".
Elbows: on the premise of sitting comfortably, the elbows are as close to the table as possible to ensure that the upper arm is parallel to the spine, place your hands on the surface of the workbench (such as notebook or keyboard), and adjust the seat height up and down to ensure that the elbows are at right angles. At the same time, adjust the height of the armrest so that the upper arm happens to lift slightly at the shoulder.
Thighs: check to see if your fingers can slide freely under the thighs and at the front of the chair. If the space is too tight, you need to add an adjustable footrest to support the thigh. If you have a finger width between your thighs and the front of the chair, increase the height of the chair.
Leg belly: when the hips are close to the back of the chair, try to see if the clenched fist can pass through the gap between the back of the leg stomach and the front of the chair. If you can't do it easily, the chair is so deep that you need to adjust the back of the chair forward, add a cushion, or change a chair.
Lower back: don't huddle up in the chair when you feel tired, which will add to the pressure on the lower back and intervertebral disc. With the hips close to the back of the chair, it is best to put a cushion so that the back can bend slightly, so that the body will not huddle together when tired, and the burden on the back can be reduced to a minimum.
sight height: close your eyes and then open them slowly. The line of sight should fall parallel to the middle of the computer monitor. If the position of the monitor is too high or too low, adjustments need to be made to reduce neck muscle strain.
To sum up and make the steps and understanding easier, follow the below steps in shorts words.
1. Stand in front of the chair.
2. Adjust the height so the highest point of the seat is just below the knee cap.
3. Your thighs should be parallel to the floor, when you sit.
4. This allows you to place your feet on the floor insuring good circulation in the legs.
5. Use a footrest if the feet cannot rest flat on the floor or if there is pressure underneath the thighs. The footrest should be adjustable and support the whole foot.
6. Sit so that the clearance between the front edge of the seat and the upper part of the legs behind the knee, is at least one finger width.
7. Adjust the back height to provide support to the lumbar or lower back area. This will help you to maintain correct posture and reduce back pain.
8. Adjust the seat angle by unlocking the mechanism to tilt the seat forward or rearward when working for extended periods of time. This minimizes pressure on the underside of the thighs and reduces tension on back muscles.
9. Adjust the back angle to provide firm support and help reduce back fatigue.
10. Adjust the optional armrest height to your comfort.
11. If using a fixed height worksurface, raise the chair to obtain the proper arm and upper body position.
12. Adjust chair height so elbows are about the same height as the worksurface.
Ergonomic office chairs can slow down fatigue and soreness in people's daily work, and are more comfortable and practical than ordinary chairs, but sitting in a fixed position for a long time is not good for the body, therefore, we should also remember that it takes at least two minutes to get up every half an hour. Even simple activities such as stretching or going to the bathroom are fine. If possible, walking slowly for 20 minutes can not only reduce the pressure on the spine, but also promote blood circulation and transport nutrients to all parts of the spine.