Orthopedic chairs - How to sit properly

How to sit properly in a task chair (or upright chair)

Even people who have expensive ergonomic task chairs still get back aches, neck aches and even aches and discomfort in other parts of their body resulting from their seated occupation.

If you spend a prolonged period of time in a seated posture using a computer or another desk based piece of equipment, you need to take certain precautions and have regular breaks. This is necessary even if your chair has the best possible orthopedic design and offers different positioning and adjustments.

Naturally, being seated for long periods of time is not healthy, but here are some actions and precautions that you can take that will improve your posture and comfort.

Things to do – the chair

A good ergonomic task chair should be designed with orthopedic support in mind. This means that it should have a number of adjustments that will enable its user to find a comfortable and supportive sitting position. You can find out more about these chairs here - ergonomic task chairs.

In setting up one of these chairs there are a number of basic ground rules that you should apply. These guides can help to make working in a seated posture better for your body. What you can and cannot do will, in part, be determined by the chair on which you sit. If however your work chair does not allow you to make the adjustment described below, you probably need a better chair.

• Adjust the seat level so that your feet are flat on the floor when you have a 90 degree angle between your knees. If necessary place books or a platform on the floor so that your feet are flat, but do not over reach or stretch.


• Ensure that the angle between the seat and the backrest is greater than 90 degrees. Some people suffer from sciatica when a lesser angle is used. It cramps up the body.


• If possible buy a chair with a waterfall front, i.e. where the leading edge of the seat falls away in a downwards direction. This orthopedic design avoids the build up of pressure against the underside of the knees (this can affect circulation).


• Make sure that your set up of the chair allows the base of the back to slide into the chair and be adequately supported. If there is a lumbar support (e.g. an inflatable balloon) adjust this until you feel a gentle pressure in the small of the back.

Other things that you can do

• Make sure that any screen or monitor that you use is roughly at eye level so that you do not need to look downwards to view it.


• The distance between the screen and your head should be comfortable for you to read without squinting or leaning forwards or backwards.


• Any keyboard should be at a comfortable reach from the body and at roughly elbow level. This keeps the arms relaxed and free to move. Some people like armrests, others do not.


• Importantly, make a concerted effort to get up and leave your work place every 30 minutes. Even if you are only up and about for a couple of minutes it will be good for your back, legs and muscles. Try to get a more extended break (i.e. a few minutes) every hour or two. You can make a drink, talk to a colleague, or take a walk.


• Finally, making subtle changes to the settings and adjustments of the chair is no bad thing. Vary the backrest inclination and the angle between the backrest and the seat, and do this if and when you feel uncomfortable or stiff.