Correct setting of the office chair

Optimally adjusted office chair helps to avoid back problems

05/21/2012

Today, many employees spend much of their working time sitting in front of the PC. The result is often painful tension in the neck, back or shoulder area, so the latest release from the Federal Institute for Occupational Safety and Health (BAuA).

With suitable office furniture and the correct setting of the office chair, the BAuA estimates that the back problems of office workers could often be avoided. But „Although office workers sit on the office chair most of the day, many have not adjusted it properly“, complained Lars Adolph from the Department of Products and Work Systems at the Federal Institute for Occupational Safety and Health. Often, only a few steps are required to achieve optimal adjustment of the office chair.

Prevent musculoskeletal disorders by optimizing the office chair
For employees who spend most of their day in their office chairs, the right attitude of their seat furniture is particularly important to prevent musculoskeletal disorders, reports the BAuA. Often you can achieve a significant improvement in just a few steps. However, the optimal seating position depends on the size and weight of the employees, so that an individual adjustment of the office chair should be made. Some general principles should be considered. So should for example „the feet always have contact with the ground“, Because the strain on the back is particularly high when the legs are hanging in the air, Dr. Adolph.

Flexible backrest better suited for the back
As such, the backrest can also be used to provide the back with the necessary relief, explained the BAuA expert. It's like that, „that you also have contact to the back when sitting on the office chair“, the occupational scientist Dr. Adolph. Particularly good for the back here are office chairs with flexible backrests that tilt back when leaning with. Because tilting is, according to Dr. Adolph healthy - as long as you do not backfuck. It is particularly bad for the back, however, to remain in one position for hours. „Optimal“ according to the experts, that is „synchronous work of seat and back“ on some office chairs, the seat will automatically slide forward as soon as the backrest is tilted backwards. Important here is the right attitude to your own weight, since „it does not force much“ should cost, „to be able to sit back“, so Dr. Adolph.

Leg pose at 90 degrees angle
Concerning the leg posture, the occupational scientist explained that calves and thighs should be at 90 degrees to each other when the feet are parked on the ground. If the angle is lower, the seat is too low, the angle is greater, it is too high. Also upper and lower arm should behave with dropped hands on the office table in the 90 degree angle to each other. Since the desks in many offices are not adjustable in height to date, especially small people more often have the problem that they can either park their legs on the floor, but then sit too low relative to the table, or dangle their legs in the air and for that the height of the upper body fits. According to the BAuA expert, simple, cost-effective remedies can be a pedestal platform here. „The ideal solution is of course a matching table“, but in case of doubt also help a footstool, emphasized. Adolph.

Neck, head and back pain due to incorrect sitting position
According to the BAuA, incorrect posture during work is usually noticeable through neck tension, back pain, headache or discomfort with the extremities. „Painful restrictions on freedom of movement, aching muscles, aching tendon insertion points and changes in the movement pattern“, according to the BAuA, are typical indications of an incorrect seating position. The main risk factors for musculoskeletal disorders of office workers are the BAuA's occupational scientists „inadequate work equipment and furniture“, a „unfavorable positioning of major resources“ (Keyboard and screen) „unfavorable work task with repetitive movements“ and „Too long daily working hours on the screen with too few breaks and minor changes of posture.“ (Fp)

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Avoid back pain through PC work

Picture: Rainer Sturm