We’ve all been there: It’s 3pm and you just can’t possibly get comfortable in your office chair. In fact, your ‘office slouch’ has taken over so much so that you’re incessantly fidgety, all in pursuit of the perfect posture to alleviate any back pain or discomfort. It’s no wonder when the Australian Bureau of Statistics revealed that nearly half of Australians – 46.9% – spend their entire day sitting at work. That’s up to 8 hours of your day sitting in a chair.
While we can’t change the often-stagnant nature of many people’s jobs, we can suggest some ways to optimise your seating and stretch out to relieve tension. We caught up with the team at StretchLab Subiaco and Lifetime Chiropractic to answer some questions around posture, the right way to sit, your workstation and what to look for when scoping out your next office chair.
Is it better to sit high or low in an office chair?
This is one of the most common ‘mistakes’ people make when sitting at their workstations: they’re often too high in their chairs.
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The ideal sitting height is one where your feet are flat on the floor (or on a footrest), and your thighs are parallel to the ground or slightly angled downwards. Basically, keeping both your hip and knee angle neutral at 90 degrees will reduce impact to the joints and reduce shortening the muscles around the joint. This typically means that the chair height should be adjustable so you can tailor it to your needs. The chair must also fit well with the desk.
Recommendation:
Aim for a chair height where your knees are at about a 90-degree angle or slightly more open, to promote better circulation and reduce pressure on the lower back.
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What’s the correct posture for sitting at a desk?
The correct sitting posture includes:
- Feet flat on the floor (or on a footrest) with your knees at about 90 degrees.
- Thighs parallel to the ground or slightly angled downwards. Hips at about 90 degrees.
- Back support: Your lower back should be supported by the chair’s lumbar support. The natural curve of your spine (especially in the lumbar region) should be maintained. This will be important to help reduce slouching.
- Shoulders: Relaxed, with your elbows at about a 90-degree angle. This part is important to get your chair to desk set up correct.
- Monitor at eye level: The top of your screen should be at or just below eye level, ensuring you don’t have to strain your neck to look at the screen. This can be tricky with using multiple monitors, but I advise trying to keep your main monitor centred to reduce strain on the neck and mid back.
- Wrists straight: while typing, with your forearms parallel to the ground.
Recommendation:
Regularly adjust your posture, change positions, and take breaks to reduce the risk of strain or discomfort. Ergonomic mouse and keyboards can also help reduce RSI type injuries.
What should your workstation look like?
A workstation should be ergonomically arranged to promote comfort and reduce strain. Some tips below.
- Chair: Adjustable with lumbar support to maintain your spine’s natural curve.
- Desk height: Adjustable or at a height that allows your elbows to rest comfortably at 90 degrees when your hands are on the keyboard. Sit to stand desks are great to break up long periods of sustained posture too.
- Monitor placement: The monitor should be directly in front of you at an arm’s length, with the top of the screen at eye level. You should be able to look straight ahead without tilting your head up or down.
- Keyboard and mouse: Should be placed so your forearms are parallel to the ground or slightly angled, and your wrists are neutral.
- Lighting: Ensure good ambient lighting to reduce eye strain, avoiding glare on the screen.
- Footrest: If needed, to ensure your feet remain flat on the floor and knees are at a comfortable angle.
Recommendation:
Try to arrange your workstation in a way that promotes a neutral posture, minimising strain, and reducing the risk of repetitive stress injuries. Keep often-used items within easy reach to avoid overextending.
What type of chair is best for posture?
The best chair can be subjective, so trying a few options can help! But, ideally a chair that promotes good posture should have the following features:
- Adjustable seat height: To keep your feet flat on the floor and knees at a 90-degree angle.
- Lumbar support: To support the natural curve of your lower back and reduce stress on your spine.
- Seat depth adjustment: To ensure you have proper support behind your knees, and the seat edge doesn’t press into the back of your thighs.
- Adjustable armrests: To keep your arms at a comfortable height, preventing shoulder strain and giving you the ability to fit the chair appropriately under the desk.
- Backrest that supports the spine: Ideally, it should support both your lower back (lumbar region) and the upper back.
- Seat material: Comfortable but firm enough to provide support throughout the day.
Recommendation:
Look for a chair with these adjustable features. High-end ergonomic chairs often provide these options, but there are also more affordable models that can still offer decent support for your posture.
How many people are affected by poor posture?
In 2022 alone, it was estimated that around 7.3 million Australians suffered from musculoskeletal problems and back pain more broadly. This is largely a result of poor posture due to a sedentary lifestyle. Recognising that movement during the day, the right equipment and workspace is key to alleviating the threat of back pain, and optimising overall comfort.
Is it common to have bad posture?
Yes, poor posture is a major contributor to common health problems we see amongst everyday Australians. Poor posture is often attributed to poor ergonomic setups, and strained neck muscles and spines.
What are the results of poor posture?
Poor posture can be associated with a range of health complications, from tension headaches to reduced circulation, nerve compression, decreased flexibility, a flat mood, an increased pressure on the abdomen and bladder and even heartburn.
