Office chair - sit actively

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A well-adjusted office chair can help you sit properly and go home with less tension. To do this, it must be adapted to your body size - here you can find out what an optimal office chair looks like and what you should consider when making settings.

An office chair is part of working at a desk - at the same time, it is also the best tool to prevent back pain from occurring in the first place. For this it is important that you change your position at the desk more often (dynamic sitting). Or try an alternative to the "normal" office chair.

foot

Every office chair should have five castors (five-star base), with four castors the chair can tilt.

Seat

The following dimensions apply to ergonomic office chairs: The correct seat height is between 42 and 50 centimeters. The seat should be between 40 and 48 centimeters wide and 38 to 44 centimeters deep. The backrest extends to the middle of the shoulder blades. It is at least 36 to 48 centimeters wide and adjustable in height and angle.
The seat should be shaped like a trough and incline upwards at the front so that the pelvic region is particularly well absorbed. This prevents slipping out of the seat and promotes the correct sitting posture (a slight leaning back). In addition, the front edge of the seat should be rounded so that there is no harmful pressure on the nerves and leg vessels.
Ideally, the seat depth is adjustable.
In an ergonomically good chair, the inclination of the seat adjusts to the inclination of the backrest.
When you sit down, the seat must be cushioned (even in the lowest setting) in order to avoid blows to the spine.
Special attention is paid to the upholstery. It must not be too soft and not too hard. If it is too hard (or not even there), painful pressure points can arise. If it is too soft, it does not provide enough support to distribute the body weight over the largest possible area. Nevertheless, it should feel soft enough to be comfortable to sit on. The cover should be permeable to water vapor in order to promote better heat dissipation.

backrest

The backrest should reach at least 30 centimeters above the seat, about 38 centimeters wide and be inclined a little forward in the upper area.
A bulge-like bulge in the lumbar area is also required (lumbar pad) to support the lower lumbar area.
The height of the entire backrest or the lumbar support must be adjustable.
An ergonomically good chair allows "dynamic" or "active" sitting. The backrest is not locked, but moves with the back. However, this only makes sense if the contact pressure is individually adapted to the body weight. Dynamic sitting means that you move while sitting. The right sitting device optimally supports the back during movements and the muscles are strengthened. If you lean too far forward, the backrest won't follow that movement - reminding you to adopt a better posture.

Armrests

Armrests should always be available. A weight of five to ten kilograms hangs on the shoulders, which is why it makes sense to support the weight on the elbow.
Height-adjustable armrests are an advantage.
Matching armrests do not impair freedom of movement. Some still feel constricted. Then you should do without armrests, because the subjective well-being should not be underestimated either.

Footrest

Smaller people in particular, who do not have a desk that fits their size, often only sit on the front edge of the chair. With this posture, you gain a few inches. However, they cannot use the ergonomic advantages of the chair in this way. A footrest can help here.

The installation surface should be around 35 to 45 centimeters and the height adjustable up to 11 centimeters above the floor.
The incline can be set between five to 15 degrees.
The surface should be non-slip and the footrest must also stand firmly on the floor.

Adjust the office chair so that it is back-friendly

If you own an ergonomic office chair, that's half the battle - the other half is getting it right. The following points must be observed for this:

Seat depth: The hollows of your knees must be about three centimeters from the front edge when you are sitting with your buttocks back and have good contact with the backrest.
Seat height: The thighs must be horizontal or sloping slightly forward. Test which position is most comfortable for you.
Armrests: Adjust the height so that your elbows rest loosely with your shoulders hanging relaxed.
Backrest: Adjust it so that it optimally supports your spinal column oscillation. The bulge of the backrest should be exactly where your lumbar spine swings forward (lumbar lordosis).
Seat: Try out whether a horizontal seat or a seat inclined slightly (up to approx. 15 degrees) forwards better supports your erection. If the sitting posture is predominantly inclined forward (front), a slightly inclined seat surface is often perceived as relieving. If you frequently switch between the front and back (leaning) sitting posture, the horizontal position is more comfortable as it makes it easier to lean on.

Seat alternatives

Seating balls, knee stools or pendulum chairs are alternative seating options that are intended to supplement conventional office chairs. Usually, they shouldn't be used alone as most people need a backrest for good posture.

The sitting ball is the cheapest alternative. You can determine the correct diameter for your sitting ball by subtracting 100 centimeters from your height. The ball promotes dynamic sitting, but it takes some getting used to. The disadvantage is that the constant maintenance of muscle tone while sitting can lead to fatigue and accidents.
A knee stool promotes correct back posture, but can lead to knee damage if used for too long. Getting up and sitting down is exhausting.
Pendulum chairs combine the comfort of an office chair with the health benefits of the ball seat, without you having to fight for balance.
Standing desks (standing aids) are another alternative to the office chair. Occasional standing during work is healthy and can provide effective relief.

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