Correct Sitting Posture on Office Chair
The correct sitting posture on an office chair requires attention to maintaining the natural physiological curvature of the spine, adjusting the height of the desk and chair, keeping feet flat on the ground, maintaining proper body angle and support, providing arm support, aligning the line of sight with the screen, and following proper seating norms.
Maintaining the Natural Physiological Curvature of the Spine: The spine has four natural curves: cervical, thoracic, lumbar, and sacral. A correct sitting posture should maintain these curves. When sitting down, try to sit back fully on the chair, allowing your lower back to press against the backrest, especially getting support for the lower back. If the chair lacks sufficient lumbar support, use a lumbar cushion to fill the gap and reduce lumbar pressure.
Adjusting the Height of the Desk and Chair: The height of the desk should allow your forearms to be roughly parallel to the desktop when typing or writing, with the elbow joint at a 90-degree angle or slightly greater. The height of the chair should enable your feet to rest flat on the ground, with your thighs parallel to the ground and your knees roughly at the same level as or slightly lower than your hips. If the chair is too high and causes your feet to dangle, use a footrest.
Keeping Feet Flat on the Ground: Keep your feet firmly planted on the ground, with your ankles, knees, and hips roughly at a 90-degree angle. Avoid crossing your legs, sitting with your feet crossed, or resting one foot on the chair leg's crossbar. Ensure your feet have enough room to move to maintain body balance and blood circulation.
Maintaining Proper Body Angle and Support: Lean back slightly at an angle of 100 to 110 degrees to reduce lumbar pressure and allow your entire back, especially your lower back, to press against the backrest. If the chair has a lumbar support, adjust it to the position that supports the natural curve of your lumbar spine for better support.
Providing Arm Support: Adjust the height of the armrests so that when your elbows hang naturally, your forearms can rest easily on the armrests or desktop, with the angle between your upper and lower arms close to 100 degrees to reduce fatigue in your arms and shoulders.
Aligning the Line of Sight with the Screen: The top edge of the monitor should be at or slightly below the level of your eyes when looking straight ahead, with your line of sight naturally angled downward about 15 to 20 degrees to the center of the screen. The screen should be about an arm's length away from your eyes. When using a laptop, it is recommended to connect an external keyboard and a monitor stand to maintain the correct line of sight angle.
In addition, even with a correct sitting posture, maintaining a static position for a long time can put pressure on the musculoskeletal system. It is recommended to get up and move around for 5 to 10 minutes every 30 to 60 minutes of sitting and perform simple stretching exercises to relieve muscle tension and promote blood circulation.
