We aim to keep you abreast of the latest ergonomic developments and to bring you our recommendations regarding healthy seating considerations.
Sitting correctly is essential to avoid back pain, muscular tension and to prevent complications such as Repetitive Strain Injury (RSI), Work Related Upper Limb Disorders (WRULD) and tendon injuries.
Ideally, your workplace
should be:
Ideally, your workstation should be:
Ideally, your office chair should:
Seating considerations
Tilt your seat forwards if possible and then adjust your seat height so that your hip is slightly higher than your knee. Ensure that the chair back is supportive and correctly adjusted when in this position. Check that your feet are flat on the floor or flat onto a footrest.Desk height
When correctly seated as above, the desk should be level with your elbows when the forearms are parallel to the floor.. If the desk is too low raise with desk raisers; if too high then use a footrest and raise your chair height accordingly.Screen position
Should be positioned at arms length and adjusted for height so that the tip of your nose is reflected centrally on the VDU screen when correctly seated. Position the screen at 90 degrees to any strong light source, especially daylight, and alter screen angle to avoid glare and reflections. Use a copy holder to keep your input data within your natural field of view.Telephone usage
If you use the telephone for more than about 3 hours each working day, then consider using a headset to free your hands and to avoid neck, arm and elbow strain.Space considerations
Create sufficient room to work, especially if you have several different tasks to complete within the working day, i.e. writing; reading; telephone; computer etc. Place equipment on stands and / or arms if necessary to free desk space.Movement and variety
Do not stay in the same position for hours on end. If your chair has a 'free-float' facility then use it regularly but not too much initially as your body will not be used to exercise whilst sitting. Throughout the day alter your position to reduce muscular fatigue. Alter your foot position several times during the day and wiggle toes on a regular basis. Use exercises to tense and relax the muscles whilst seated or follow an exercise plan recommended by your medical professional. If possible, plan your day so that tasks can be varied to break the monotony. Take breaks regularly and, if possible, take your breaks and lunch away from your workstation . Introduce varied mental stimulation as well as physical variation.
Seating considerations
Tilt your seat forwards if possible and then adjust your seat height so that your hip is slightly higher than your knee. Ensure that the chair back is supportive and correctly adjusted when in this position. Check that your feet are flat on the floor or flat onto a footrest.Desk height
When correctly seated as above, the desk should be level with your elbows when the forearms are parallel to the floor.. If the desk is too low raise with desk raisers; if too high then use a footrest and raise your chair height accordingly.Writing slope
Raise your written work using a writing slope. A writing slope reduces the working distance, lessens eye strain, limits the upper body leaning forwards and enables the head to be more upright and balanced on the shoulders. Keep the head upright to maintain a balanced spinal posture and to avoid 'cricks' in the neck.Telephone usage
If you use the telephone for more than about 3 hours each working day, then consider using a headset to free your hands and to avoid neck, arm and elbow strain.Space considerations
Create sufficient room to work, especially if you have several different tasks to complete within the working day, i.e. writing; reading; telephone; computer etc. Place equipment on stands and / or arms if necessary to free desk space.Movement and variety
Do not stay in the same position for hours on end. If your chair has a 'free-float' facility then use it regularly but not too much initially as your body will not be used to exercise whilst sitting. Throughout the day alter your position to reduce fatigue. Alter your foot position several times during the day and wiggle toes on a regular basis. Use exercises to tense and relax the muscles whilst seated or follow an exercise plan recommended by your medical professional. If possible, plan your day so that tasks can be varied to break the monotony. Take breaks regularly and, if possible, take your breaks and lunch away from your workstation .
- To rotate the pelvis forwards
- To extend the spinal column
- To distribute weight evenly through the spinal column and soft tissue structure of the back
- To open up the diaphragm and allow full breathing function
- To unconstrict the lower abdomen and aid digestion
- To aid and assist blood circulation around the body
- To provide the user with the full range of body movement
- To ensure that muscle tone is maintained by exercising the muscles
- To ensure that all parts of the body can move independently
- To aid efficiency by ensuring that the user is comfortable and relaxed
Please be aware that, with certain medical conditions, some of the above recommendations and healthy seating aims may not apply. We can advise, in consultation with your medical professional, which chairs, positions and movements may be suitable for your condition.