Office Chair, Posture Ergonomics

By: John J. Triano, DC, PhD and Nancy C. Selby, BS

Posture for sitting in office chairs

Posture is very important both at home and on the job. Back-friendly posture is a valuable component of preventing or managing back pain while performing any activity. Incorrect posture while sitting in an office chair, are common causes of back pain.

Office Chair Sitting Posture

Posture is important for sitting in office chairs and at a workstation. Many of us spend hours in front of the computer, resulting in back pain or neck pain. Much of this pain may be avoided by a combination of:

Adopting a user-friendly workstation by adjusting the office chair, computer and desk positioning
Modifying sitting posture in an office chair. Many people sit towards the front of their chair and end up hunching forward to look at their computer screen. The better seated posture is to sit back in the office chair and utilize the chair’s lumbar support to keep the head and neck erect.
Taking stretch breaks and walking breaks if sitting in an office chair for long periods of time.

A consistent, comfortable workstation depends on where the computer screen is situated, where the hands and feet are placed, and the kind of office chair.

A common sense, easily remembered approach to fitting a seated workstation to the individual worker. To make it work, begin by selecting or adjusting the position or the work surface, then adjust the office chair.

Choose the surface height for the desk (standing, sitting or semi-seated) best for the task to be performed. Architects and draftsman may want a higher surface for drawing while computer entry work could be seated or standing, depending on the need to use other tools or references. The specific height of the work surface will also need to vary based on the height of the individual worker.
Adjust the seat of the office chair so that the work surface is “elbow high.” A fist should be able to pass easily behind the calf and in front of the seat edge to keep the back of the legs from being pressed too hard and the feet from swelling. Two fingers should slip easily under each thigh. If not, use a couple of telephone books or a footrest to raise the knees level with the hips. The backrest of the office chair should push the low back forward slightly. If these adjustments cannot be adequately made with the existing office chair, a different make or type of chair may be considered.
Fit the height of the computer screen. Sit comfortably in the newly adjusted office chair. Close both eyes and relax. Then, slowly reopen them. Where the gaze initially focuses should be when the eyes open is the place to put the center of the computer screen. The screen can be raised using books or a stand if needed.