Chair Setup & Posture

Chair Setup & Posture

The proper ergonomic posture at a computer.

2006, Chris Adams, licensed to About.com, Inc.

The Chair

• Use arm rests.
• Place the lumbar support slightly below the waist line.
• Adjust the height of the chair so your feet can rest completely on the floor.
• Allow 1-3 inches between the edge of the seat and the back of your knees.
• Use a high back chair that supports your shoulder blades if at all possible

Posture

• Position your hips so that they are slightly higher than your knees while your feet are flat on the floor.
• Don’t keep your feet flat on the floor. Move them around often. Use a foot rest if you have one, but only part of the time. Do NOT cross your ankles.
• Lean back slightly. Leaning the trunk back to somewhere between 100-130 degrees from parallel to the floor will open up the hips and ease pressure on the pelvis. I like 104 degrees myself. Make sure your chair back will support your shoulders at this angle while still providing good lumbar support.
• Hold your head slightly up so that it is roughly perpendicular to the floor.
• Let your upper arms hang naturally from your shoulders.
• Let your lower arms rest on the arm rests of your chair either parallel or slightly below, to the floor.
• Keep your wrists straight.
• Take frequent breaks. 10 minutes for every hour of work and 30 second micro-breaks every 10 minutes is a good schedule.
• Stretch during those breaks.
• Change your position frequently. Move your feet, lift your arms, adjust your hips, and just make sure to subtly alter your posture continuously throughout the work day.