If you work at a desk or table, a fully adjustable chair is a must. If you don’t already have a chair that can be tailored to fit your body, make that the first thing you buy. Your health and wellness depends on it!
Once you have an adjustable chair in your workspace, you might think that it’s easy and intuitive to “get it right” by sitting in the chair and experimenting with the controls. You might be surprised how many people use this approach to setting their chair’s positioning. This is, actually, a bad plan. But the right way to adjust your work chair isn’t difficult.
Chair Adjustment for Proper Ergonomics
1. Get the Height Right
If you’ll be elevating your feet do this process while standing on the platform you’ll be using under your feet.
Stand in front of the chair, facing it. Adjust its height so the highest point of the flat seat cushion is just below your knee cap. Sit on the chair with your feet flat.
2. Adjusting the Backrest
While seated, check that the clearance between the front edge of the seat and the lower part of the legs (your calves) has room to fit a clenched fist (about 2 inches).
Adjust the backrest forwards and backwards as well as up and down so that it fits the hollow in your lower back.
3. Arm Rests
Armrests that extend 10 inches or less from the seatback may be appropriate, as they allow your chair to be close to the workstation. Armrests can provide a place to rest your arms which, in turn, takes some of the load off their shoulders and neck.
Sit upright with your arms hanging loosely by your sides. Bend your elbows at about a right angle (90 degrees) and adjust the armrest height until they barely touch the undersides of your elbows.
When to Remove Arm Rests
Armrests are not always a good idea because they can prevent you from getting close enough to the desk. If your armrests extend past 10 inches from the backrest, though, it’s best to remove them.
Remove the armrests from the chair if there isn’t sufficient room to bend your elbows at a 90 degree angle or if armrests, in their lowest adjustment, elevate your elbows even slightly.
Your chair is now properly adjusted! Congratulations! If at these new settings there isn’t enough room for your knees under the table, or you arms are required to sit at a different angle to work, your desk height will need to be changed.
Taking excellent care of your alignment during the day will help you throughout life. For the care of a skilled mobile Chiropractor, contact Dr. Hawkins at Concierge Chiropractor today.
