Why good posture is important
Because we are increasingly dealing with computer work at our jobs, we tend to slouch in our office chairs or remain in the same position for too long. What we often don't realize is that these poor postures have a significant impact on our bodies. Poor sitting posture can eventually result in serious physical complaints such as back pain, weakened muscles, or even a reduction in height!
Good chair and sitting posture
But what is the correct way to sit on an office chair? First of all, it is important to relax your shoulders and keep them straight, and to place your feet flat on the floor (or footrest). When sitting in this way, your back should have three normal curves and be properly supported by the backrest of the chair. If you have to sit in the same chair for a very long time due to certain work activities, ask for a good ergonomic chair that is specially designed for this purpose. Take a look at ourergonomic office chairs.
6 tips for sitting at your desk
Good ergonomic office chairs have various adjustment options that allow you to adopt a better sitting posture. We are happy to give you a few tips on how to sit better at your desk:
1. Adjusting the seat height
Adjust your office chair to the correct sitting height for your body. When sitting, your knees should be at an angle of approximately 90 degrees. This ensures that your legs are at a right angle to the floor and prevents pinching of muscles and blood vessels in your lower legs.
2. Adjusting the seat depth
You can often adjust the seat depth as well. The seat depth is just as important as the seat height! A seat that is too short is uncomfortable, and a seat that is too long can cause pinching in the lower legs because they rest too much on the edge of the seat.
Use this literal rule of thumb: there should be a fist's width of space between the seat and your lower legs. This prevents pinching and ensures optimal seating.
3. Adjusting the backrest
Depending on your height, the backrest will also need to be adjusted to the ideal height. By setting it to the correct height, the lumbar support will be positioned so that the curve starts at approximately the waistband. This way, the curve fills the hollow of your spine exactly and provides the necessary support.
4. Loosen the backrest
Many ergonomic office chairs offer the option of loosening the backrest. The backrest then moves with your body when you move forward or backward while sitting. Thanks to this dynamic support, you get good support in every sitting position.
Your body will also need to help maintain balance to some extent. This light activity is beneficial for your body, especially if you sit for long periods of time every day.
5. Using armrests
Make use of the armrests on your office chair! When positioned correctly, the armrests provide support for your arms and prevent complaints in your neck, shoulders, and wrists.
Adjust the armrests so that your forearms just touch them when you sit in the office chair with your shoulders relaxed. Also make sure that they are adjusted so that you can slide up to your desk comfortably.
6. Keep paying attention to your sitting posture
Continue to pay attention to your sitting posture. A well-adjusted office chair contributes greatly, but you will negate the positive effects if you continue to slouch in your chair. Sit upright so that your office chair can continue to support you optimally. Sitting upright also prevents your body from slumping and compressing your lungs and intestines, which will have a negative effect on your health.
Physical activity & the work environment
In addition to paying attention to your sitting posture and ensuring that your office chair is adjusted to your body and the work you do, there are other things you can do to prevent physical complaints. Researchers recommend training your core muscles, for example through Pilates or resistance training. This makes it easier and less strenuous to sit upright. It is also good to stand up, stretch, or walk around every now and then. A good excuse to get another cup of coffee!
You can also pay attention to the rest of the office design. An ergonomic desk can further improve your sitting posture, as it can be adjusted to the ideal sitting height.
It is even better to sit less in general. By regularly alternating between sitting and standing, you stay active and vary your posture more throughout the day. Sit-stand desks offer a solution for this. They provide you with a dynamic workplace that further stimulates your physical health. This gives you a truly ergonomic workplace, with all the benefits that entails!