Ergonomics tips and how to sit correctlye
Firstly, it’s important to understand that everyone is unique and that we all sit differently. Some people tend to slouch when they sit down, others may keep a straight back, for example. Factors such as weight, corpulence or height all affect your sitting position.
As such, it’s very important that chairs are adjustable in order to adapt to each individual’s position.
Just as we are all different, a chair may be comfortable for one person and not for another, and vice versa. This is one of the reasons for which Ofi chairs always recommends buying adjustable chairs that are as ergonomic as possible, in order to adapt to the specific needs of each user.
Our working lives have changed drastically over the last few decades, and as such, our habits have changed too. People who work in offices spend a great deal of their working lives seated. Looking after our bodies is not just about living a healthy life. There are other factors that affect our health, such as having a good chair and using it properly.
“A good office chair should adapt to the user, and not the other way round.”
How to sit properly
1 Sit across the entire surface of the chair, this is the only way to ensure that your back is correctly supported by the backrest.
2 Adjust the height of the backrest to ensure that the chair’s lumbar support is correctly adapted to the ‘s’ shape of your spine.
3 Adjust the height exactly so that your arms are relaxed and parallel on the table, forming a right angle with the elbow. Feet should be firmly planted on the floor and the knees should form a 90-degree angle.
4Keep your back firmly against the backrest. We recommend leaving a space of approximately three fingers between the edge of the seat and the back of the thighs.
Ergonomics tips. How to avoid injuries
After spending hours sat in front of a computer, it’s important that we move our body from time to time and stretch our muscles to avoid injury. Experts recommend taking a break every at least every three hours. The best thing to do is stand up and walk around, remembering to stretch your head, neck, legs and back. Carrying out these exercises will improve circulation and reduce stress and anxiety.
Sit dynamically. That is, use a chair or armchair that offers the possibility of constantly changing posture (upright, inclined and reclining). This avoids negative lateral pressure on the intervertebral discs and the fatigue this can cause.
Another important point is to place the computer screen in front of the user to avoid having to twist the neck when working. Experts recommend that our horizontal line of vision should line up with the top of the screen in order to avoid joint pain.
Of course, it’s also highly recommended that you use chairs that provide good neck support. For this, we recommend chairs with a high backrest or, if possible, chairs with a headrest.
On the other hand, we should also pay attention to the position of our legs. Feet should always be on the floor, at a 90 degree angle to facilitate circulation. For this, it’s important that the chair is at the correct level, leaving a space underneath the table to stretch without restriction. What’s more, if possible, we recommend using a footrest.
If you work with a mouse, it should be positioned so as to allow you to rest your forearm on the table and part of your fingers on the mouse itself, without having to stretch the arm excessively, giving the hands the strength required to press keys and move the mouse.
DON’T CONFUSE HEALTH WITH ERGONOMICS
Yes, this is another error people often make. If you’re suffering from back pain, the best thing to do is to go to a specialist, as even the best chair in world won’t be able help you.
However, if you spend many hours sitting and are looking to avoid future pain, then of course, certain models of ergonomic chairs can help greatly. But keep in mind, no chair is capable of working miracles, and it’s very important that you look after your posture as detailed in the section above.
OTHER EXTERNAL ASPECTS
There are other elements that influence the way in which we work, beyond the office chair or workstation. These include, for example, external aspects such as lighting.
It’s recommended that you work with natural lighting, if possible, and avoiding bright sources of light that produce glare. It’s also recommended that you have room to move about in front of the workspace, while other aspects to bear in mind for comfortable and efficient work include air quality and room temperature.