How to Sit on an Office Chair

The correct way to sit on an office chair requires comprehensive attention to seat adjustment, posture maintenance, the use of auxiliary equipment, and regular movement, as detailed below:

1. Adjust the Seat Height
The seat height should ensure that both feet are completely flat on the ground, with the thighs parallel to the ground and the knees bent at a 90-degree angle. If the chair is too high and causes the feet to hang in the air, use a footrest for support. If the chair is too low, the pressure on the knees will increase significantly, potentially leading to joint pain or injury over time.

2. Strengthen Lumbar Support
The lumbar spine should maintain its natural forward convex curve. You can add a lumbar support or use a memory foam cushion on the backrest. The support should be precisely placed between the third and fifth lumbar vertebrae, with a thickness that maintains a slight forward convexity of the waist. For those who work at a desk for long periods, it is recommended to choose an ergonomic chair, whose curved design can effectively disperse lumbar pressure and reduce the risk of lumbar disc herniation.

3. Optimize Sitting Angle
Lean back slightly, with the angle controlled between 100 and 110 degrees, allowing the back, especially the waist, to fully conform to the backrest. If the chair is equipped with a lumbar support, adjust it to precisely support the natural curve of the lumbar spine, avoiding a hollow waist or excessive forward convexity.

4. Standardize Arm Support
The armrest height should be adjusted so that when the elbows hang naturally, the forearms can easily rest on the armrests or desktop, with the upper and lower arms forming an angle close to 100 degrees. This posture reduces tension in the shoulder and neck muscles, preventing mouse hand or tenosynovitis.

5. Adjust Screen Viewing Level
The top of the computer screen should be level with or slightly lower (10 to 15 cm) than the eyes, with a distance maintained between 50 and 70 cm. The centerline of the screen should align with the bridge of the nose. For laptop users, it is recommended to use a stand to elevate the screen and connect an external keyboard to avoid increased cervical spine pressure from looking down or leaning forward.

6. Maintain Correct Foot Posture
Both feet should be fully in contact with the ground, shoulder-width apart, avoiding crossing the legs or sitting with legs crossed, and keeping the ankles at a 90-degree angle. If the height is insufficient and causes the feet to hang in the air, use a footrest for support. Women wearing high heels are advised to keep flat shoes in the office for changing to reduce the burden on the feet and lumbar spine.

7. Regular Movement and Stretching
Every 30 to 40 minutes, get up and move for 1 to 2 minutes. You can perform micro-movements such as cervical spine extension and scapular retraction, or engage in intermittent activities like getting water or using the restroom to relieve static muscle load. Additionally, try exercises such as hip joint stretching, lower back release, and shoulder opening to promote blood circulation and prevent muscle stiffness.