Office Chair and Screen Adjustment

Proper adjustment of office chairs and screens is crucial for health, requiring attention to key parameters such as height, support, distance, and brightness.

Principles for adjusting office chairs:

1. Height adjustment: When seated, your feet should rest flat on the floor with your knees naturally bent at a 90-degree angle and your thighs parallel to the ground. This posture helps distribute pressure evenly across your legs, preventing issues like foot suspension due to a chair that is too high or poor blood circulation caused by a chair that is too low. If the chair height is not adjustable, you can use a footrest or adjust the desk height to achieve the desired position.
2. Lumbar support: The backrest should conform to the natural curve of your lower back. It is advisable to choose an office chair with adjustable lumbar support. Lumbar support fills the gap between your lumbar spine and the backrest, distributing the pressure on your upper body and reducing the risk of lumbar disc herniation. Insufficient lumbar support during prolonged sitting can easily lead to lumbar muscle strain.
3. Stability optimization: It is recommended to equip the chair legs with non-slip pads, especially for wooden or tiled floors. The non-slip design reduces the friction when the chair slides, preventing body imbalance caused by sudden movements and minimizing the risk of floor wear.

Adjusting the screen for visual and postural balance:

1. Angle and distance: The center of the screen should be 10-15 degrees below your line of sight, creating a slight downward gaze to avoid cervical spine pressure from looking up or down. The distance between the screen and your eyes should be maintained at 50-70 centimeters. Being too close increases the strain on your eyes' focusing ability, while being too far requires excessive focusing, both of which can cause eye fatigue or progress of myopia.
2. Brightness and environmental adaptation: The screen brightness should match the surrounding ambient light to avoid glare from excessive brightness or eye fatigue from insufficient brightness. It is recommended to enable the screen's eye-care mode, which reduces the intensity of blue light to minimize stimulation to the retina. If the ambient light is strong, you can adjust the screen angle or use a shade to reduce reflections.

Comprehensive adjustment recommendations:
When working, adjust the parameters of the chair and screen simultaneously. For example, first fix the chair height to achieve a 90-degree leg angle, then adjust the screen height to 10-15 degrees below your line of sight according to your sitting posture. If using dual screens, place the main screen directly in front and tilt the secondary screen by no more than 30 degrees to reduce head movement. Regularly check the adjustment status and take short breaks to stand up and move around every 30 minutes to further alleviate the pressure of prolonged sitting.