Top 5 Tips For Adjusting Your Chair & Improving Your Seated Posture

Osteopath Heath Williams of Principle Four Osteopathy has given us his Top 5 Tips For Adjusting Your Chair and Improving Your Seated Posture.

Top 5 Tips For Adjusting Your Chair and Improving Your Seated Posture

1.  Check that your chair is in good working order.  Ensure that the chair adjusts as it should and that all features can be fastened correctly.  Sometimes chairs will wear and as a result threads on bolts wear out, the chair gas lift stops working and the cushioning flattens outs.  If your chair sounds like this, then look to get it replaced.

2.  Finding the correct chair height.  The correct chair height is one where when your arms are placed by your side, they are parallel to the desk level or just above it.

Short Workers –  If your feet cannot firmly touch the ground.  You will require a footrest.  If your feet only just touch the ground.  A footrest is recommended.

Tall Workers – If you are sitting in this position and your knees are sitting higher than your hips, then you will need a desk that can be raised in height.

3.   Seat base.  For the majority of workers the seat pan base should be flat.  Tilting the seat pan base too far forward will mean that the worker will place more weight through their legs.  Whilst this can be a good thing for offloading load on the spine.  It requires the worker to have to work extra hard against gravity to lean back into the chair.  Therefore it can become very tiring and overtime the worker is likely to adopt a slumped posture once fatigued.

4.  Back Rest Tilt Position.  Typically most workers will benefit from a back rest that is slightly angled.  Rather than being directly upright, a slight 5-10 degree back tilt is preferred.  Again.  A back rest that is directly upright requires the worker to strain to lean against it.  Rather than sitting back into the back rest and letting it do some of the work.

5.  Finding the right position for the lumbar support.  This is probably one of the most common mistakes made by workers.  It is either sitting too low or high.  The best way to identify where this lumbar support is to stand flat against the wall.  The space between your lower back and the wall is where this lumbar support should sit.

1.  Check that your chair is in good working order.  Ensure that the chair adjusts as it should and that all features can be fastened correctly.  Sometimes chairs will wear and as a result threads on bolts wear out, the chair gas lift stops working and the cushioning flattens outs.  If your chair sounds like this, then look to get it replaced.

2.  Finding the correct chair height.  The correct chair height is one where when your arms are placed by your side, they are parallel to the desk level or just above it.

Short Workers –  If your feet cannot firmly touch the ground.  You will require a footrest.  If your feet only just touch the ground.  A footrest is recommended.

Tall Workers – If you are sitting in this position and your knees are sitting higher than your hips, then you will need a desk that can be raised in height.

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3.   Seat base.  For the majority of workers the seat pan base should be flat.  Tilting the seat pan base too far forward will mean that the worker will place more weight through their legs.  Whilst this can be a good thing for offloading load on the spine.  It requires the worker to have to work extra hard against gravity to lean back into the chair.  Therefore it can become very tiring and overtime the worker is likely to adopt a slumped posture once fatigued.

4.  Back Rest Tilt Position.  Typically most workers will benefit from a back rest that is slightly angled.  Rather than being directly upright, a slight 5-10 degree back tilt is preferred.  Again.  A back rest that is directly upright requires the worker to strain to lean against it.  Rather than sitting back into the back rest and letting it do some of the work.

5.  Finding the right position for the lumbar support.  This is probably one of the most common mistakes made by workers.  It is either sitting too low or high.  The best way to identify where this lumbar support is to stand flat against the wall.  The space between your lower back and the wall is where this lumbar support should sit.

– See more at: https://principlefourosteopathy.com.au/adjusting-your-office-chair-correctly/#sthash.uI6TvQcd.dpuf

For more information about how to select an appropriate office chair, please check out our other articles by Osteopath Heath Williams.

Selecting The Right Office Chair

Adjusting Your Office Chair

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics.  At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete.  We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is  located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium.  Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics.  At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete.  We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is  located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium.  Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.

– See more at: https://principlefourosteopathy.com.au/congrats-principle-osteopathy-patient-dougie-graham/#sthash.nbr3O8bo.dpuf

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics.  At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete.  We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is  located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium.  Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.

– See more at: https://principlefourosteopathy.com.au/congrats-principle-osteopathy-patient-dougie-graham/#sthash.nbr3O8bo.dpuf

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics.  At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete.  We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is  located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium.  Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.

– See more at: https://principlefourosteopathy.com.au/congrats-principle-osteopathy-patient-dougie-graham/#sthash.nbr3O8bo.dpuf

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics.  At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete.  We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is  located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium.  Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.