Ergo Info

Ergonomic Position and Movement at the Computer Workstation

The graphic below shows the best possible position when sitting at the computer. All the recommended angles, heights, and distances have been researched and have been found to be the right ones for "neutral" positioning. Neutral positioning is important because this where your body feels the most comfortable.

However, changing your position is the best thing you can do to help yourself ergonomically. Make sure you move around in your chair as much as possible (even slouching and sitting forward on occasion) along with getting up to stand, walk, or stretch every 20 minutes. Staying in the "proper ergonomic position" all day is not recommended – this is only a guideline for where the body is under the least amount of biomechanical stress.

Office Chair Essential Features

Purchasing a chair for your office or looking to replace the chairs in your office? This handy guide will help you weed through the chairs that are called "ergonomic", but in reality may not be. You only want to buy chairs once so it's important to get it right the first time. Here is a list of essential features that you should look for when buying a chair and helpful information on how to make the adjustments:

1. Height adjustment range
   • Knees should be at 90˚ of flexion with feet flat on the floor to minimize back and leg strain.
   • Ideally height adjustment should be between 16-22” from the floor.
   • Adjust seat height with the lever on right side of chair, under the arm rest.
2. Seat pan depth
   • There should be 1” between the back of your knees and the seat pan to minimize leg and back strain. When the seat pan depth is too deep, pressure is placed on the back of the knees causing discomfort. As a result, you move forward in your chair in a "perched" position to avoid the pressure. This results in back strain from not using the back rest.
   • Ideally seat pan depth will be 18” with 2” depth range to 20” for a person of average height.
   • Adjust the seat pan length with the lever in front under the seat pan or on the side button on the seat pan.
3. Arm rest height adjustment
   • Use of arm rests should be avoided. Arm rests can cause reductions to blood and nerve supply and can promote slouching. Additionally if the arm rests do not lower, or do not lower enough, the arm rests block you from pulling your chair all the way into the desk when using a keyboard tray. As a result, you sit forward in their chair in a "perched" position and do not use your back rest for support.
   • Ideally arm rests will lower to 5” above the seat pan, but this is unfortunately rare.
   • Adjust the arm rests with the button under each arm rest. Lower the arm rests completely to avoid using them when keyboarding. Remove armrests if they do not lower enough.
4. Lumbar support adjustment – height
   • When there is no lumbar support, the vertebrae and discs of the lower spine do not stack properly on top of each other resulting in low back strain.
   • Place the lumbar support at the curve of your low back – just above the belt line usually.
   • Lumbar support height adjustment varies in each chair – consult the chair instructions.
5. Lumbar support adjustment – depth
   • The ability to adjust the depth of the lumbar support is needed because the amount varies from person to person. Too much or too little can both result in back strain.
   • There should be no space between your low back and the chair back rest, but it should not feel like the lumbar support is pushing at your low back.
   • Adjust the air pocket system (“Lumbair”) with the bubble paddle or dial in or out using the large dial.