How to Sit in an Office Chair

Back discomfort is an all-too-common event for today’s office workers, and it may have a negative impact on our ability to perform and be productive at our jobs. When you combine this with the fact that the UK maintains some of the longest working hours in Europe, an average of 42.5 hours a week, it’s no surprise that many of us suffer from back discomfort because we don’t know how to sit on an office chair for lengthy periods.

When you sit at your office desk incorrectly, you might develop back discomfort and other health problems. Your neck, knees, and hips may be at risk, and it may even be making your circulation less effective all over your body. Sitting in an office chair for up to 8 hours every day will naturally cause people to slouch in their chair unless they are careful of how they sit – and this takes time and practice.

Follow Proper Office Chair Posture

Many office employees suffer from physical pain because of poor posture (e.g., drooping shoulders, projecting neck, and twisted spine). Throughout the workday, it’s critical to remember the value of excellent posture. Good posture may improve your attitude and self-confidence, lower discomfort, and enhance physical health.

Here's how to sit at a computer properly:

Adjust the office chair’s height. This will ensure that your feet are kept flat on the floor and that your knees are in line or slightly lower than your hips.
Always keep your hips back in the chair and pay attention to how straight you sit.
The chair’s back should be slightly reclined, perhaps at a 100-degree angle. Armrests should keep your elbows at a 90-degree angle.
Place your keyboard in front of you, and it is close enough that you can easily reach it.
Place your computer screen directly in front of you and only have it a few inches above eye level. This ensures your neck stays in a neutral position.
Keep your distance from the monitor. You want it to be at least 20 inches away.
Through the course of the day, relax your shoulders and be conscious of them rising near your ears or rounding forward.

Purchase a Supportive Office Chair

When you buy a correct chair, maintaining proper posture is much easier. The most supporting, pleasant, adaptable, and long-lasting chairs for good posture are those that are both comfy and sturdy. Ergonomic chairs are a great option to consider.

In your office chair, look for the following characteristics: a backrest that provides support for your upper and lower back while following the natural curvature of your spinal column. You also want the ability to modify the seat height, the armrest height, and the reclining angle of the backrest.

Another important factor to consider when purchasing the best supportive chair is a headrest that provides support and padding on the back and seat for maximum comfort.

Sometimes there is a time when you need to recycle your chair and get a new one. If purchasing a new one is not an option, the following may be an alternative.

Take Stretching Breaks Throughout the Day

You spend most of your day in a sedentary sitting position. Prepare for a hard day at the office by stretching your muscles before you get started. Also, try to get in a little stretching session every 30-60 minutes while sitting at your desk — even if it’s simply standing up and touching your toes a couple of times or doing a modest back bend will do. This also aids in the improved circulation of blood.

Your pelvis and lower back are put under a great deal of strain when you cross your legs. It has the potential to produce persistent difficulties over time. Keep your feet flat on the floor to avoid this from happening.

Breathing from your belly, also known as diaphragmatic breathing, helps to release pressure throughout your entire body. Inhale while pulling your navel in towards your spine, which will help to relax your upper body. Once you know how to sit in an office chair properly, you won’t have to worry about any discomfort and this will improve your productivity.