To sit correctly in an ergonomic chair and protect your health, adjusting the chair and the workspace surface are two important factors many experts recommend to help users maintain the best sitting posture. In the article below, Okamura will provide detailed guidance on how to sit in an ergonomic chair, helping you enhance comfort and prevent musculoskeletal issues.
1. Step 1: Adjust the ergonomic chair according to body characteristics
To sit correctly in an ergonomic chair, consider your body characteristics and adjust features such as chair height, seat depth, armrests, backrest tilt, lumbar support, and headrest. The detailed instructions below will help you adjust the chair accurately, ensuring a comfortable sitting posture and optimizing work performance.
1.1. Adjusting chair height
Correctly determining the chair height helps you sit more comfortably, reduces stress on your legs, and maintains proper sitting posture, thereby improving overall health. To adjust the chair height, follow these two steps:
Step 1: Stand in front of the chair and adjust the height so that the highest point of the seat cushion is just below your knees.
Step 2: After adjusting, sit down and check if your entire foot can make full contact with the floor.
Note: The chair is at an ideal height when your legs are at a right angle to the floor. You should let your feet lightly touch the floor, avoiding having your legs hanging or bent down, as this can cause damage to the ankles. If the chair is too high for your body, you can use a footrest to ensure a comfortable sitting position.
1.2. Adjusting Seat Depth
Seat depth is the distance from the seat cushion's front edge to the backrest's furthest point. Properly adjusting seat depth helps users maintain a comfortable sitting posture, ensuring maximum back support and creating comfort. To achieve the correct sitting position, follow these two adjustment steps:
Step 1: Sit on the chair and place your feet on the floor.
Step 2: Make sure the distance between the front edge of the seat and your calves is 5 cm.
Note: You should adjust the seat depth so that when sitting back, your thighs are parallel to the floor and your knees form a comfortable 90-degree angle.
1.3. Adjusting Armrests
Proper adjustment of the armrests helps create comfort, reduce pressure on the shoulders and arms, and maintain a natural sitting posture for the user. To adjust the armrests accurately, you can follow these two steps:
Step 1: Sit up straight, letting your arms relax along your body.
Step 2: Bend your elbows to form a 90-degree angle, then adjust the armrests, so they lightly touch the underside of your elbows, ensuring the optimal position to support your arms.
Note: Armrests should be adjusted to be level with or 2 to 3 cm lower than the desk surface so that your upper arms and elbows form an angle of 90 to 120 degrees. Creating a parallel line with the desk helps evenly distribute pressure from the neck to the arms and provides optimal support when typing for extended periods.
1.4. Adjusting the Backrest Angle
Adjusting the angle of the backrest helps support the spine and provides comfort for users when sitting for long periods, follow these three steps belows:
Step 1: Sit in the chair with your back straight and your feet flat the floor, then relax your body.
Step 2: Press or pull the adjustment button to tilt the backrest backward until you feel comfortable and adequately supported.
Step 3: Once you've reached your desired angle, lock the backrest position to secure your sitting posture.
Note: Many people think the ideal sitting position is 90 degrees, but actually, when sitting straight at a 90-degree angle puts 40% more pressure on the intervertebral discs compared to leaning back at a 110-degree angle. Therefore, you should adjust the backrest to tilt between 95 to 115 degrees to provide the best experience while using the keyboard and mouse.
1.5. Adjusting the Lumbar Support
The lumbar support system is key to protecting the spine and reducing pressure on the lower back, especially when users have to sit and work for long periods. To adjust it correctly, follow these three steps:
Step 1: Sit up straight with your feet on the floor, then identify the area of your lower back that needs support.
Step 2: Use the button or lever to raise or lower the height of the backrest to match the natural curve of your lower back.
Step 3: You can adjust the chair to tilt forward or backward as desired.
Note: If you have been sitting incorrectly for a long time, your spine will need some time to adjust. During this period, you may feel constrained or uncomfortable, and you could even experience back pain due to previous injuries.
1.6. Adjusting the Headrest
Properly adjusting the headrest helps reduce pressure on the neck and shoulders, providing maximum comfort when sitting for long periods. To ensure the headrest supports your body well, follow these steps:
Step 1: Adjust the headrest up or down until the center of the headrest touches the area just below the neck, providing natural support for the neck when you sit upright.
Step 2: Tilt the headrest (depending on the type of ergonomic chair) forward or backward until the back of your head is snugly supported, reducing neck tension.
Note: The headrest should provide gentle support for the neck and should not be forced into a fixed position or push the head too far forward or backward. This way, you can minimize pressure on the neck and head, helping to reduce muscle tension, and pain, and improve blood circulation.
2. Step 2: Adjusting the Workspace Surface
Adjusting the workspace surface involves arranging the distance and positioning of items on the desk to fit your reach while sitting in an ergonomic chair. Improper adjustments can diminish the effectiveness of the ergonomic chair, leading to poor and uncomfortable sitting posture. Specifically:
When items (like the keyboard, mouse, documents, phone, etc.) are placed too far away, users may need to reach out or lean forward, causing muscle tension in the shoulders, neck, and back.
Conversely, if items are placed too close, users may hunch or sit in a cramped position, resulting in muscle fatigue and misalignment.
2.1. Adjusting the Keyboard and Mouse Position
To adjust the position of the keyboard and mouse, follow these guidelines:
Distance: Place the keyboard and mouse within arm's reach when sitting up straight. When your hands are on the keyboard, your elbows should form about a 90-degree angle to minimize pressure on the shoulders and neck.
Height: Adjust the height of the keyboard and mouse so that your wrists are straight and not excessively raised or lowered while working. If necessary, use a wrist rest to support your wrists in a comfortable position.
Arrangement: Position the mouse to the right or left of the keyboard, depending on your dominant hand, for easier movement and reduced muscle strain. If using other control devices, ensure they are within reach and on the same surface as the keyboard for convenience.
2.2. Adjusting the Monitor Position (for Desktop Computers)
Adjusting the monitor position helps maintain a scientific sitting posture and protects your eye health during work. Here are some practical guidelines for optimizing your monitor's position:
Height: Place the monitor so that the top is at eye level or slightly lower. If you wear bifocal glasses, lower the monitor an additional 1 to 2 inches (about 2 to 5 cm) for better comfort.
Distance: Position the monitor directly in front of you so that the distance between the monitor and your eyes is about an arm's length. This should be between 20 inches (about 50 cm) and 40 inches (about 100 cm) to keep your eyes comfortable and reduce the risk of eye strain.
Tilt Angle: Adjust the monitor’s tilt to avoid glare from lights or windows, reducing eye strain and ensuring the screen is always clear and easy to see.
2.3. Adjusting the Laptop Position
If using a laptop instead of a desktop, you can follow these adjustment tips:
Using a Cooling Pad: If using a laptop for extended periods, use a cooling pad to help keep it cool and elevate the screen to a suitable height for a comfortable, natural viewing angle.
Connecting to an External Monitor: For tasks requiring a larger screen and less mobility, connect your laptop to an external monitor at your workstation to expand your workspace. External monitors typically offer better height and viewing angles, helping you maintain an upright posture and avoid excessive leaning.
External Keyboard and Mouse: An external keyboard and mouse allow you to position them at elbow height, keeping your hands and wrists in a natural position. This also helps adjust the distance between your eyes and the screen, minimizing the risk of eye strain during long work sessions.
3. Benefits of Sitting Correctly in an Ergonomic Chair
Sitting correctly in an ergonomic chair not only provides comfort but also improves overall health. Here are the key benefits of maintaining proper sitting posture:
Spinal Support: Ergonomic chairs are designed with appropriate support points to keep the spine in its natural position. This minimizes pressure on the intervertebral discs and joints, thereby preventing back pain, neck strain, and other issues.
Improved Blood Circulation and Reduced Fatigue: When sitting correctly, blood can circulate more freely, providing oxygen and nutrients to the brain. As a result, you will feel less fatigued, have increased energy, and maintain alertness over long periods.
Increased Productivity: With the correct sitting posture, you can reduce interruptions caused by discomfort (such as back pain, shoulder tension, or eye strain), thereby enhancing your ability to work effectively and achieve better results in daily tasks.
Reduced Joint Issues: Proper sitting posture decreases the risk of developing conditions such as arthritis or joint degeneration. Ergonomic chairs help maintain flexibility in the body, minimizing pressure on the joints and allowing them to function efficiently.
4. 5 Tips for Choosing a Reputable Ergonomic Chair
When working for long hours, selecting the right chair is essential. Here are practical tips to help you choose a reputable ergonomic chair that ensures comfort and optimal support for your health:
Choose a Well-Established Brand: Opt for furniture brands with a long-standing reputation and experience in the industry. These brands are known for their product quality and often incorporate new technologies and modern design trends. Additionally, you will receive professional advice from ergonomic specialists and attentive after-sales service.
Pay Attention to Materials: Select materials that are durable and comfortable to use. Chairs made from mesh or genuine leather often provide a pleasant and breathable seating experience. You might also prioritize eco-friendly fabrics like Renet, developed by Okamura. This durable, environmentally friendly fabric offers optimal comfort for users.
Check Adjustability Features: Look for chairs with adjustable height, depth, tilt, and armrest features. These adjustments help you find the most comfortable sitting position, reducing pressure on the spine and preventing back pain during long work sessions.
Read Warranty Information Carefully: Warranty details are not only a commitment to product quality but also protect your rights during use. A clear and long-term warranty policy indicates that the manufacturer is confident in their product and ready to support customers. Therefore, take the time to review warranty terms to ensure you receive assistance when needed.
Try Before You Buy: Experience the ergonomic chair in the showroom to feel its comfort and adjustability. Everyone has different body shapes and sitting habits, so practical experience will help you choose the product that best meets your needs and preferences.
5. Okamura - A Premium Imported Ergonomic Chair Brand from Japan
Okamura is one of the leading brands in the high-end office furniture sector, notable for its perfect blend of advanced technology and refined design. The Okamura brand not only offers products that meet user needs but also reflects the minimalist design style characteristic of Japanese culture.
Ergonomic chairs developed by Okamura impress with their intelligent design and superior features, focusing not only on aesthetics but also on the health of users. Each chair model is equipped with flexible adjustment functions, allowing you to customize the height, depth, and position of the chair to achieve the most ideal sitting posture.
You can refer to the table below to better understand the various ergonomic chair models available at Okamura:
Ergonomic Chairs for Executives | Ergonomic Chairs for Office Staff | |
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Above are detailed guidelines on how to sit correctly in an ergonomic chair, along with practical tips for choosing a reputable ergonomic chair. If you want to learn more about Okamura's products, please visit the official website or come directly to the showroom for consultation and to experience modern chair models that optimize health and work efficiency.
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