How to Sit Properly on an Office Chair While Working

The correct sitting posture and office chair usage while working are as follows:

I. Seat Height Adjustment The seat height should ensure that both feet are completely flat on the ground, with the thighs and lower legs forming a 95°-100° angle, allowing for even distribution of body weight. If the chair is too high and causes the feet to hang in the air, a footrest should be used for support. If the chair is too low, the pressure on the knee joints will increase significantly, potentially leading to joint pain over the long term.

II. Sitting Posture Angle Control Lean back slightly and maintain a chair back angle of 100°-110°, ensuring that the back, especially the lower back, is in contact with the chair back. If the chair is equipped with a lumbar support, adjust it to a position that supports the natural curvature of the lumbar spine, avoiding a hollow lower back. Avoid sitting upright without fully occupying the seat, as this can lead to excessive stretching of the lower back muscles and cause pain.

III. Arm Support Optimization Adjust the armrest height so that when the elbows hang naturally, the forearms can be easily placed on the armrests or the desktop, with the upper arms and forearms forming an angle close to 100°. This posture reduces the burden on the shoulder and neck muscles, preventing "mouse hand" or frozen shoulder. If the armrest height is inappropriate, it may cause the arms to hang in the air or be excessively adducted, increasing muscle fatigue.

IV. Monitor Position Standardization Elevate the monitor so that the line of sight is level with the top edge of the screen, avoiding looking down or extending the head forward. Extending the head forward increases the pressure on the neck by 3-5 times, which can easily lead to a straightening or reversal of the cervical spine's natural curvature over the long term. It is recommended to use a monitor stand or books to elevate the device and maintain a neutral head position.

V. Regular Movement and Stretching Get up and move around every 30-45 minutes or perform simple stretches:

1. Hip Joint Stretch: Sit on the edge of the chair, spread your feet apart, cross your ankles over the opposite knee, and press your back forward;
2. Lower Back Release: Lean sideways against the chair back and gently twist your body;
3. Shoulder Opening Exercise: Raise your hands over your head and lean to the opposite side, or hold the chair back with both hands behind you to stretch your shoulders.

VI. Office Chair Selection Criteria Prioritize choosing a stable, comfortable chair that can support the pressure on the buttocks. An ergonomic chair is a better choice:

• The headrest can be raised and lowered by 8cm and rotated for adjustment;
• The backrest supports 4-stage height adjustment with a range of 50mm;
• The lumbar pillow provides adaptive elastic support;
• The armrests are 4D multi-functional (height, forward and backward, left and right, and angle adjustment);
• The base supports reclining lock (up to 135°) and seat cushion sliding forward and backward by 70mm;
• It comes standard with a retractable footrest.

VII. Avoid Bad Habits Avoid long-term "leaning everywhere" (such as leaning forward against the desk or sideways against the armrests), as these postures can lead to uneven muscle distribution and cause lower back pain. At the same time, avoid sitting still for extended periods. Even if maintaining the correct sitting posture, it is still necessary to get up and move around after more than an hour.