Ergonomics: Adjust Your Chair
If you sit much of the day, your chair is your main support. A well-adjusted chair improves your circulation. It also helps prevent backaches and fatigue. You can increase your comfort by adjusting the chair's backrest position and height to fit your body.
Backrest
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Sit at your workstation, leaning back slightly with your back firmly against the chair. The backrest should fit snugly against your lower back.
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If it doesn't, adjust the backrest until your lower back is fully supported.
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If you can't adjust the backrest, use a small, thin, firm pillow or rolled-up towel to support your lower back.
Chair height
Arm position
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Place your fingers on the keyboard's middle row of letters. Your upper arms should hang comfortably at your sides. Your forearms should be parallel to the floor.
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If they are not, adjust your chair height until your forearms are parallel to the floor.
Leg position
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Keep your knees at or below the level of your hips. It may help to slide your feet forward until your knees are at a 90- to 110-degree angle. Your feet should rest firmly on the floor. There should be 1 to 2 inches of legroom between your lap and desk or keyboard tray.
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If you have less than 2 inches of legroom, try to raise your desk or keyboard tray height.
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If you can't adjust your chair height and your feet don't reach the floor, use something as a footrest. A box or binder can work. If you wear flat shoes, a level surface works best. If you wear heels, a slanted surface is better.
Online Medical Reviewer:
Marianne Fraser MSN RN
Online Medical Reviewer:
Raymond Kent Turley BSN MSN RN
Online Medical Reviewer:
Thomas N Joseph MD
Date Last Reviewed:
12/1/2021
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