What is the best recommended posture when sitting in an office chair?

Sitting posture in an office chair

Posture is important for sitting in office chairs and at a workstation. Many of us spend hours in front of the computer, resulting in back pain or neck pain. Much of this pain may be avoided by a combination of:

Adopting a user-friendly workstation by adjusting the office chair, computer and desk positioning

Modifying how we sit in office chairs

Taking stretch breaks from sitting in office chairs or standing for long periods of time

Guidelines for a comfortable workstation and office chair

A consistent, comfortable workstation depends on where the computer screen is situated, where we place our feet and hands, the direction we look and the kind of office chair we use.

Figure 3 provides a common sense, easily remembered approach to fitting a seated workstation to the individual worker. To make it work, begin, not with the office chair but with the work surface.

Choose the surface height for the desk (standing, sitting or semi-seated) best for the task to be performed. Architects and draftsman may want a higher surface for drawing while computer entry work could be seated or standing, depending on the need to use other tools or references.

Adjust the seat of the office chair so that the work surface is “elbow high.” Your fist should be able to pass easily behind your calf and in front of the seat edge to keep your legs from being pressed too hard and your feet from swelling. Two fingers should slip easily under your thigh. If not, use a couple of telephone books or a footrest to raise your knees level with your hips. The backrest of the office chair should push your low back forward slightly.

Fit the height of the computer screen. Sit comfortably in your newly adjusted office chair. Close your eyes and relax. Then, slowly reopen them. Where you first gaze as you open your eyes is the place to put the center of your screen. You can raise the height with books or a stand if needed.

See pics at

http://www.spine-health.com/topics/cd/ergo/ergo03....