Sitting in the office

Sitting places a great strain on the spine, so for those who do office work, learning the correct way to sit is very important. Several hours of sitting work daily over the years in poor posture can cause serious spinal problems.

Office work at a desk with a laptop

The Chair

  • The height of the chair

The most important is the ratio of the chair-to-desk height.

The chair height should be such that we can rest our feet on the ground with a 90-degree bend at the knees. If the feet do not reach the ground, excessive pressure is placed on the thighs, impairing blood circulation in the legs. If it is too low, we automatically stretch our legs forward, and due to the changed balance, we adopt a slouched posture.

  • The position of the pelvis

During sitting, the pelvis often tilts backward, changing the lumbar lordosis, which increases the load on the intervertebral discs. Therefore, it is advisable to tilt the seat surface slightly forward or place a wedge cushion on it, so the lumbar curve is restored.

  • Backrest

The function of the backrest is to support the lower back. If possible, adjust the backrest's spring tension according to your body weight. In the default position, the backrest should form a 90-degree angle with the seat. If the chair does not adequately support the lower back, a lumbar roll can help keep the lower back in the correct position. This is typically the case with large and deep executive chairs. In principle, using a wedge cushion alone on an average office chair is a perfect solution, but for all-day sitting work, it is often desired to feel secure even when reclining. In such cases, the combined use of the Benergo wedge cushion and the lumbar support can be the solution.

  • Armrest

If there is an armrest, it can help with proper support of the forearms and also make it easier to sit down and stand up from the chair.

The Desk

  • The height of the desk

It is worth adjusting the desk height relative to the chair: it should be a few centimeters lower than the forearm bent at 90 degrees in the sitting position. It is important to work with shoulders relaxed and lowered, as shoulder strain also affects the neck and can cause serious pain.

  • Monitor

It is also important to ensure that when working with a monitor, it is positioned in front of us and at eye level or slightly lower.

Movement

Avoid twisting; try to keep the most frequently used tools close to your hand during work. If you need to turn, do so preferably with your whole body.

It is also important to take breaks from screen work from time to time, stand up for 10 minutes every hour, move your limbs, and stretch a few times.