How to adjust the office chair?

Among the office population, the incidence of low back pain, neck and shoulder pain, and wrist pain is very high, and they are also closely related to sedentary and poor posture.

Sitting less and doing more activities is naturally a good way, but it is easier said than done. People are involuntary in the world. We are "tied up" at our desks by busy work and have to bear the health hazards brought by office work.

In this case, "sit down" is particularly important. Today, the editor will teach you how to adjust the office chair is best for your health.

Adjustment office chair Before, we first need to adjust the height of the desk. Most desks cannot be adjusted in height, but the principles still apply, and they can also be adjusted by other methods.

Adjust the height of the desk (if possible)

Adjust the height of the chair surface so that it is just below the knees. Sit on the chair and adjust the height of the desk so that when the upper arm sags naturally, the forearm will be at right angles to it; for desktops with non-adjustable height: If the desk is too high, replace the office Table, or prepare foot pads of sufficient height to raise the sitting height; if the table top is too low, you can raise the table legs to a suitable height;

After adjusting the height of the desktop, you can officially start the adjustmentoffice chair:

Adjust the position of the office chair, evaluate the elbow angle, move the office chair body as close as possible to the desk, so that the upper arm can hang down comfortably, parallel to the spine, and the hands can be easily placed on the desktop or keyboard. The upper arm and forearm are at right angles. If the office chair is close to the desktop, the armrest should be lowered or removed. According to the usual situation, decide whether to use the keyboard or the desktop as the standard. Make sure that your feet are placed at the right height, and your feet are flat on the floor. Slide your hands between your thighs and the edge of the cushion. There should be a horizontal finger width between the edge of the seat and the thighs. When the sitting posture is correct, the knee joint should be bent about 90°. If you are taller and the distance between your thighs and the cushion is large, you should raise the seat. If there is no space between the thighs and the cushion , You should lower the seat or use foot pads.

Measure the distance from the calf to the edge of the seat: Sit back as much as possible, lean your waist to the back of the chair, and place your fist between the calf and the front edge of the seat. There should be about a fist distance between the calf and the front of the seat (about 5 cm ), this distance determines the depth of the seat. The correct depth can avoid collapse or hollowness of the waist. If the calf is pressed against the front edge of the seat, the backrest should be adjusted to move forward, or the waist should be used to reduce the depth. The front edge of the chair has a large space, so the backrest should be adjusted to move backward to increase the depth of the seat.

Adjust the height of the backrest: make it fit the curvature of the back to maximize the support of the lower back. When the height of the backrest is correct, you can feel that the waist is firmly supported. Not all office chairs allow the height of the backrest to be adjusted.

Adjust the backrest angle: make it fit the waist. The correct backrest angle can support your back in the most comfortable posture without the need to lean forward or backward. Not all office chairs allow adjustment of the backrest angle.

Adjust the height of the armrest to ensure that the elbow will not or barely touch the armrest when the elbow is flexed at 90°: if the elbow keeps against the armrest, the upper arm will move up and increase the pressure on the neck and shoulders. At the same time, it prevents the normal movement of the arm and increases the burden on the wrist and fingers. The armrest is too high but cannot be adjusted. The armrest should be removed to avoid shoulder and hand pain.

The seat adjustment ends here, but don’t worry, only one step away:

Adjust the height of the line of sight, sit on a chair, close your eyes, face forward naturally, and open your eyes. When the computer screen is in the correct position, we should be able to look directly at the center of the screen, and we can see every corner of the screen clearly without turning our heads or moving up and down.

The correct height of the computer screen can reduce neck and shoulder tension. If you need to lower your head to see the computer screen, you should raise the screen. If you need to raise your head to see the screen, you should find a way to lower the screen.