Healthier sitting: it is all a matter of adjustment – basic tips

Too many people suffer from health problems although they have good office furniture. However, they often do not know it what ways they can move and adjust their chair and desk, lack motivation to sit right and develop wrong sitting habits.

To ensure the best possible sitting posture and avoid exposing your body to unnecessary stress, adjusting your chair correctly is absolutely essential. The following tips and tricks are only intended as a guideline for the first basic adjustment of your chair.

Individual adjustment. As no two people are alike, the chair at each work station needs to be adjusted to the individual’s body first. The next step should be adjusting the table height:

Sitting down

Sit ‘deep’ in your chair so that you can feel the backrest against your lower back and use the entire seat.

Basic adjustment of the sitting height

  • Feet flat on the ground
  • Knees at an angle a little over 90 degrees
  • Arms relaxed on the working surface
  • Elbow at 90 degrees, shoulders relaxed

If the working surface is too high and this cannot be corrected by adjusting the desk, you need a footrest.

Adjust the seat height so that your pelvis is slightly higher than your knees. This results in a sitting angle of over 90 degrees. More and more occupational physicians recommend a slightly open sitting angle for the basic adjustment of office chairs.


Adjusting the backrest

Adjust the backrest so that its curve (lumbar support) supports the spine in the lumbar region, approximately at waist level.

Weight balancing

Adjust the backrest counterpressure so that you feel your torso supported and propped up when sitting upright. Your weight is optimally balanced if you can freely lean forwards and backwards in a smooth movement without having to tip the backrest back completely and push it away from the seat. The chair should keep you balanced and move along with you.

Adjusting the armrests

Position the armrests so that your elbows do not touch your body and the muscles in your shoulders are relaxed without pushing your shoulders up.

Please note:

these are tips for the initial basic adjustment. Individual preferences, occasional changes and, above all, adjustment to changing work situations may call for other positions.