Rearranging the Work Station: Adjusting Your Chair

Ergonomics is the study of work and the work environment. The goal is to increase productivity by reducing fatigue and discomfort. Knowing how to rearrange a work station is important. We spend a large part of our lives at work. Efforts to improve our comfort at work and to make our work easier can pay off with reduced back strain. Take the steps needed to adjust your chair.

How can I benefit by learning this skill?

The position of your chair has a lot to do with the comfort of your back. An adjustable chair is ideal for getting your back aligned and supported comfortably.

How do I perform this skill?

Ideally, you'll be able to choose an adjustable chair. Stand in front of the chair and adjust the chair up or down so the seat surface lines up with the bottom of your knee caps. Sit down, and check to see that there is at least one finger's space between the seat and the backs of your knees. Next, adjust the lumbar support and chair back to fit snugly against the small of your back. Adjust the chair up or down until your feet are flat on the floor or a foot rest. Your thighs should be parallel or slightly angled toward the floor. Angle the chair seat forward or backward for optimal support. If you have arm rests, adjust them for best comfort.

Are there other recommendations I need to be aware of?

Adjusting your chair may not be enough. Training in how to adjust other office equipment, including the mouse, keyboard, and computer monitor, is equally important. Get assistance from your supervisor or other professional, such as a physical therapist, occupational therapist, or occupational hygienist to properly align all parts of your workstation.

What should I watch out for while doing this skill?

Avoid slouching in the chair by keeping your low back firmly against the lumbar support. If your chair doesn't offer true lumbar support, consider rolling up a towel or pillow to place in the small of the back. You could also purchase a commercial lumbar support to help keep your low back in its neutral position. Another option is to place the support under your buttocks, which can take pressure off the lower spine and help relax your hips. Finally, plan frequent breaks to get out of your chair to do some stretching, walking, and breathing.