Adjusting your chairHere are some recommendations to help you create a healthy work environment for yourself.

Some of our assumptions about your chair, workspace, and sitting:

  1. There is no limiting constraint in the workstation.
  2. Your chair has all the adjustments discussed. If not check to ensure that the ideal adjustment is a given between you and the chair.
  3. Different bodies and different job tasks require prioritizing different adjustments.
  4. There are three kinds of sitting posture, work intensive, attentive listening, reflective reclining.

Adjust the Seat:

  1. Adjust the seat height: goal is feet flat thighs parallel to floor.
  2. Adjust the seat pan depth: goal is 3 finger space between back of knee and front of seat pan.
  3. Adjust the seat tilt for the task type (appropriate sitting posture type): goal is neutral spine in position to execute task

Adjust the Seat-Back:

  1. Adjust the seat back height: goal is apex of low back support in true waist.
  2. Adjust the seat back tilt:  goal is that seat back support the spine in neutral in the position of work chosen.
  3. Adjust the seat back firmness: goal is that the difference between support and seat back be noticeable but not uncomfortable.

Adjust the Low Back Support:

  1. Adjust the height of the low back support: goal is that the apex of the support be located in the true waist
  2. Adjust the firmness of the support: goal is that the difference between support and seat back be noticeable but not uncomfortable.

Adjust the Arm Rests:

  1. Adjust the height of the arm rests: goal is that in neutral sitting the elbows rest on the arm rest without alteration of posture.

Adjust the width of the arm rests: goal is there should be no impedance of arms and hand function by the arm rests and they should still support the elbows with the spine and neck in neutral.