:: Ergonomics In The Workplace: Finding The Right Fit

Everywhere you turn, people are talking about the benefits of ergonomics. The problem is that most people don't know what to look for. You may want to set up an ergonomic workplace, but how do you do that?

What to Look for in an Ergonomic Chair and How to Adjust it

I frequently get asked by clients and friends which chair they should buy for their office. They know they should buy an 'ergonomic' one, but there are so many on the market, it is hard to decide which one is right for them.

When buying a new chair for your office or someone else's, it's important to consider adjustability, support and your budget. Sitting is hard on the body's discs and muscles. A chair, which does not support the body in a good seated position can contribute to overall body tension and discomfort. In order to get the desired support, the chair needs to be adjustable, since not every BODY is the same.

What is an "Ergonomic Chair" anyway?

An ergonomic chair provides proper support and is adjustable to suit the individual using it. It may have a few adjustable features, or many. Some common adjustable features include seat pan height, depth, and tilt, backrest height, armrest height and width. In this article, you will learn how a chair should be adjusted to make it the most comfortable for each user.

Seated people need support in 4 places; their lower back (lumbar region), their legs, their feet, and their arms. They can get this support from the backrest of the chair, the seatpan of the chair, the floor or footrest, and the armrests of the chair respectively.

The Backrest

If you run your hand down the backrest of most "ergonomic" chairs, you will feel it curve halfway to two-thirds of the way to the bottom. This is called the "lumbar support". This curve is designed to fit directly into the natural curve in the seated person's back, right around their belt/waistline. When we are standing, we have a prominent lumbar curve, and our vertebrae and discs are very comfortable in this position. But, when we sit down, this curve pushes back ("flattens out"). This puts pressure on our discs and can lead to discomfort and pain. A lumbar support in the chair, adjusted to the correct height for your lumbar curve, will support the back in its most natural position and help make sitting more comfortable.

TIP: Ensure the lumbar support in the backrest of your chair is adjusted to the exact height of your back's lumbar curve. Also, try to sit back in your chair when working and use the backrest. This will provide your back with the support it needs and help relax the muscles.

The Seat Pan

The seat pan of the chair should support the majority of a person's thighs. There should be a gap approximately 3 fingers wide between the front edge of the seat pan and the back of the knee. Anything larger means the thighs are not supported enough; anything smaller may put pressure on the back of the knee. Some chairs are designed with seat pans that move forward and backward to accommodate people with longer or shorter legs.

TIP: Ensure your chair allows a 3-finger gap between the front edge of the seat and the back of the knee.

Some chairs have a seat pan tilt feature that allows you to tilt the pan forward. This gives you a greater angle in the hips and allows you to lean forward over your work while still maintaining back support.

TIP: When sitting, most people find the most comfortable position is to have hip angle at between 90°and 110°. Having the knees higher than the hips will put pressure on the knees.

The Floor or Footrest

When sitting in your chair, you need to have your feet supported, (i.e. 'planted') either on the floor or on a footrest, with your knees at approximately 90°. Wrapping your feet around the legs of the chair puts pressure on the knees. Unsupported feet will put pressure on your lower back.

Feet on Footrest                             Feet on Floor

TIP: When sitting, knee angle should be approximately 90° with feet supported. Changing your position throughout the day and straightening your legs occasionally is fine, as long as the feet are supported.

The Armrests

When sitting, your shoulders should be relaxed and your elbows should be bent at 90°. In this position, the keys on your keyboard and your mouse should fall directly below your fingers.

Most chairs come with armrests. Some are adjustable in both height and width (in/out motion) and some are fixed. When using the keyboard and mouse, it is beneficial to have your forearms supported. It is not natural for us to sit with our arms raised to reach the keyboard and mouse, thus the muscles in our arms and shoulders get stressed supporting our arms, which are not on armrests. This can lead to discomfort in the neck and shoulder regions. Some chairs have armrests that are not adjustable in height and/or in width. If this is the case, an individual may find that the armrests are not located in the appropriate place to support their forearms. They may be "in the way" and/or not useful. In this case, palm rests may be another alternative.

TIP: If possible, adjust the armrests on your chair to rest at elbow height (just below your elbows) when your shoulders are relaxed and your elbows are close to the sides of your body. Ask a co-worker to help you adjust them at this height.

OVERALL CHAIR TIP:

There are many different ergonomic chairs on the market to meet every different need and budget. It helps to TRIAL some before making a decision on what to purchase. Many suppliers will allow this.

When finally making a purchase, it is advisable to GET THE SUPPLIER to show the person(s) using it HOW TO ADJUST IT for themselves. Most people do not know how to adjust their chairs properly. EVEN THE BEST AND MOST EXPENSIVE CHAIR WILL BE A WASTE OF MONEY IF IT IS NOT ADJUSTED PROPERLY TO SUIT THE INDIVIDUAL USING IT!!

Consider Overall Office Workstation Set-up

An adjustable, ergonomic chair is a very important part of the office environment and, set up correctly, can make the employee much more comfortable. But it is important to look at the WHOLE OFFICE setup to ensure it is completely adjusted for the worker. ERGONOMICS LOOKS AT THE WHOLE PICTURE, NOT JUST ONE PIECE. All of the other components being used in the office also need to be adjusted properly for the worker. These include the monitor, the phone, any documents that are used, the keyboard and mouse, etc. And one of the most important things to remember is that the body is not comfortable sitting all day. It needs movement and stretching to keep the blood flowing and the fluid moving through the discs.

TIP: Get up, stretch, and walk around frequently to maintain comfort in the office. Doing a minute of office stretches for every 20 minutes on the computer will greatly increase comfort and productivity.