When adjusting your office chair, the most important thing to keep in mind is that there is no single ergonomically correct sitting position. As the saying goes, the next sitting position is the best one—so be sure to vary your sitting positions as much as possible when working at a desk for more than two hours.

If you want to adopt a more correct sitting posture, there is some good advice available.

Here is our experts' advice on how to adjust your office chair:

• Sit all the way back in the chair with your feet firmly planted on the floor
• There should be a space of two to four fingers between the back of the knee and the edge of the seat
• Adjust the height of the backrest so that the contours of the chair back match the curve of your lower back

A good chair also allows you to adjust the seat angle and seat depth, as well as to adjust the seat and backrest independently of each other. Also keep in mind that there is a direct link between feeling properly supported by the chair and maintaining correct posture. If your back feels comfortable, there’s a good chance you’re sitting in the optimal position.

If you have the option of working at an adjustable-height desk, it’s a good idea to change your working position several times a day. This shifts the pressure points on your back and distributes the load across your spine’s 33 vertebrae. Likewise, an adjustable-height desk allows you to stand while working, which can help strengthen the stabilizing muscles of your back. Our experts have put together a few tips for setting up your adjustable-height desk.

How to Adjust Your Height-Adjustable Desk Correctly

• Relax your shoulders and keep your arms close to your body, then bend your elbows to form a 90-degree angle—the table height should match the height of your forearms
• Rest most of your forearm on the table. The closer you position your body to the table, the more your shoulders can relax.
• Be sure to factor in any accessories you use when adjusting the height of your sit-stand desk. If you have forearm rests, a roller mouse, or wrist rests on the desk, these should be taken into account when selecting the height of your sit-stand desk.

The desk must also be wide and deep enough to allow for a flexible arrangement of the monitor, keyboard, documents, and other accessories. The desk must be deep enough to allow the monitor to be positioned at a suitable viewing distance (50–70 cm), leaving room to rest or support the hands and forearms in front of the keyboard. The work desk must also have a low-reflective surface to minimize glare from sunlight and spotlights around the office workspace and work area.

Is your office plagued by poor posture? Then book an ergonomic assessment with Acture.