Many people were forced to telecommute because of the pandemic. Even today, almost 2 years after the beginning of the pandemic, the hybrid work mode remains widespread. This has highlighted the need for an ergonomic workstation, both in the office and at home. In the workstation, the office chair we choose is a big part and represents an essential element to ensure good ergonomics.
In the following article, we present some advice from an ergonomist on how to choose the right office chair. We take this opportunity to address some of the misconceptions surrounding the use of an exercise ball for sitting, as well as the use of a standing workstation.
How to choose an office chair?
There are many models of office chairs available in all price ranges. However, you should know that a quality office chair that will have good durability should cost several hundred dollars.
In addition, you have to take into consideration the adjustment options that are included with the chair. Nevertheless, here are some general tips that should guide you when buying a task chair:
- Armrests: ideally, these should be horizontal and they should be adjustable. Too often, armrests are neglected when using a task chair, which can lead to back and shoulder pain. They should provide support for the entire forearm and wrist. They should be adjustable in height, but also in terms of their spacing from the seat, to avoid spreading the arms. Armrests should be aligned with the keyboard and the underside of the elbows to allow the arm to be at a 90 degree angle when resting on them. They must be able to support the weight of the arms.
- The seat: it must be adjustable in height. The size of the seat should allow for leaning against the back of the chair, while leaving a space between the back of the knees and the front of the seat. People who are taller should have a seat with adjustable depth.
- The backrest: it should have a lumbar support integrated into the chair’s structure to protect the natural curvature of the lower back. Ideally, it should be possible to adjust the inclination of the backrest, but it should be able to remain stable despite this.
Can an exercise ball replace a proper chair?
Since we talk about sedentary work, we see some people using a large exercise ball for office work. This allows for a more dynamic posture when sitting, since the abdominals must be contracted to support the lumbar region and prevent the body from collapsing.
However, the use of a training ball should never replace the work chair full-time, that is, for 30 to 40 hours each week. Indeed, one risks to seek to reposition oneself in a very regular way and that exerts an important pressure on the muscles of the back. This can lead to back and/or lumbar pain.
In general, it is better to vary the work positions in order to better distribute the pressure that is exerted on our body. The use of a training ball can be recommended, but only for an hour or two each day, alternating with a regular chair.
The standing workstation
Workstations that allow you to work in a standing position are gaining in popularity. Indeed, these workstations are said to be beneficial in preventing sedentary work, notably by improving heart rate and by burning about 20% more calories than when sitting. However, it is not at all preferable to spend the day standing at a workstation than sitting. It can also put a lot of pressure on certain joints. It is therefore better to choose a sitting/standing workstation, which allows you to alternate positions.
Our ergonomics services
Clinique GO™ offers several modalities of ergonomics services. Our ergonomists can travel to your home in a telecommuting setting. They can also travel to businesses to offer advice on adjusting workstations from an ergonomic point of view. Their advice can also be provided through online consultation!
Whether you are an individual or a company director, do not hesitate to call upon our ergonomic services to adjust your workstation and those of your employees.
Approuvé par Francis Desjardins
