How to Sit in an Ergonomic Chair: 5 Steps for Better Posture

After the pandemic, 48% of employees have kept working remotely, which means endless hours of meetings and work sitting in a normal office chair.

This inactive lifestyle can take a toll on our bodies, leading to discomfort, pain, and even long-term health issues. 

That’s where ergonomic chairs come in – but more than simply having one is needed. 

You need to know how to use it properly. This guide will walk you through sitting correctly in an ergonomic chair, helping you maintain good posture and reap the benefits of your ergonomic setup.

Understanding Ergonomic Chairs

It’s important to understand what makes a chair “Ergonomic” These chairs typically feature:

• Adjustable seat height
• Seat depth adjustment
• Lumbar support
• Adjustable backrest
• Armrests (often adjustable)
• Swivel base
• Sometimes a headrest

Each of these features plays a role in supporting your body and promoting good posture. By using them correctly, you can create a seating position that’s perfectly aligned with your body and your workspace.

Step-by-Step Guide to Sitting in an Ergonomic Chair

1. Adjusting Seat Height

Start by standing in front of your chair. Adjust the seat height so that the highest point of the seat is just below your kneecap. 

When you sit, your feet should be flat on the floor, with your knees at a 90-degree angle. If your feet don’t reach the floor, use a footrest.

2. Setting Seat Depth

Sit all the way back in your chair. There should be about 2-3 fingers’ width of space between the edge of the seat and the back of your knees. If your chair has a seat depth adjustment, use it to achieve this spacing.

3. Positioning the Backrest and Lumbar Support

Adjust the backrest angle so that it supports your spine’s natural curve. Many ergonomic chairs have a separate lumbar support adjustment – use this to ensure the chair’s lumbar support aligns with the curve of your lower back. You should feel a gentle pressure supporting your lower back.

4. Configuring Armrests

Set your armrests so that your arms can rest comfortably with your shoulders relaxed. Your elbows should be at about a 90-degree angle when typing. If the armrests get in the way of your desk, consider lowering them or removing them.

5. Headrest Placement

If your chair has a headrest, adjust it to support the base of your head when you lean back. It should not push your head forward when you’re in a normal sitting position.

How to Maintain Proper Posture Throughout the Day

Even with a perfectly adjusted chair, you need to be mindful of your posture throughout the day. 

Here are some tips:

• Keep your shoulders relaxed and your back against the backrest
• Avoid crossing your legs – keep both feet flat on the floor
• Position your computer monitor at eye level to avoid neck strain
• Take regular breaks to stand, stretch, and move around (aim for 5-10 minutes every hour)

Common Mistakes to Avoid

• Slouching or Leaning: It’s easy to fall into bad habits, especially when you’re tired. Be mindful of your posture and correct it when you catch yourself slouching.
• Incorrect Monitor Placement: Your screen should be at arm’s length and eye level. Looking down at your screen for long periods can cause neck strain.
• Ignoring Chair Adjustments: Your ergonomic chair is highly adjustable for a reason. Don’t be afraid to adjust your settings as needed throughout the day.

Additional Ergonomic Considerations

While your chair is crucial, it’s just one part of an ergonomic workspace. Consider these additional factors:

• Desk Setup: Your desk should be at a height where you can type comfortably with your arms at 90-degree angles.
• Keyboard and Mouse Positioning: Keep these close to your body to avoid reaching, which can strain your shoulders and arms.
• Lighting: Ensure your workspace is well-lit to reduce eye strain. Avoid glare on your computer screen.

Long-term Benefits of Proper Ergonomic Sitting

Mastering the art of sitting in your ergonomic chair can lead to numerous benefits:

1. Reduced Risk of Musculoskeletal Issues: Proper posture can help prevent back pain, neck strain, and other common office-related health problems.
2. Improved Productivity and Focus: When you’re comfortable, you’re less distracted by discomfort and can focus better on your work or studies.
3. Overall Well-being: Good posture contributes to better breathing, improved circulation, and a general sense of well-being throughout your day.

Learning how to sit properly in an ergonomic chair might seem like a small thing, but it can have a big impact on your daily comfort and long-term health. 

Take the time to adjust your chair correctly and be mindful of your posture throughout the day. 

Remember, the best posture is always the next posture – so don’t forget to move, stretch, and take breaks regularly.

How to Resist Slouching In Your Office Chair

Slouching is a common problem for many office workers and students, even those with ergonomic chairs. 

It’s easy to fall into poor posture habits, especially when you’re tired or deeply focused on your work. However, maintaining good posture is crucial for your health and comfort.

Here are some effective strategies to help you resist slouching:

1. Set Posture Reminders

 Use your phone or computer to set hourly reminders to check your posture. When the reminder goes off, take a moment to straighten up and reset your position.

2. Strengthen Your Core

   A strong core helps support good posture. Incorporate exercises like planks, bridges, and bird dogs into your routine to build core strength.

3. Practice Mindfulness

   Be aware of your body throughout the day. Regularly check in with yourself to ensure you’re sitting correctly.

4. Use Visual Cues

   Place a small mirror or a posture-reminder sticker on your desk to catch glimpses of your posture throughout the day.

5. Adjust Your Monitor

   Ensure your screen is at eye level to prevent hunching forward to see it better.

6. Take Regular Breaks

   Stand up and move around every 30-60 minutes. This helps reset your posture and prevents muscle fatigue.

7. Stretch at Your Desk

   Simple stretches like shoulder rolls, neck rotations, and seated spinal twists can help alleviate tension and remind you to sit up straight.

8. Use a Lumbar Support Cushion

   If your chair doesn’t have adequate lumbar support, consider adding a cushion to encourage proper spine alignment.

9. Engage in “Active Sitting”

   Try using a balance cushion or a wobble stool for short periods to engage your core muscles while sitting.

10. Adjust Your Chair Regularly

    Don’t be afraid to readjust your chair throughout the day as your body’s needs change.

Final Thoughts

By implementing these strategies, you can train yourself to maintain better posture and resist the temptation to slouch. Remember, good posture is a habit that takes time to develop, so be patient with yourself and keep practicing.

By implementing these ergonomic sitting practices, you’re investing in your health and productivity. Whether you’re tackling a big project at work or studying for exams, proper ergonomic sitting will help you stay comfortable and focused, setting you up for success in whatever you do.