The past few months of working on dining tables, couches and, yes, even in bed, have taken their toll. The make-shift home office hacks of the coronavirus shutdown mean our back and necks are suffering.
For many of us the work-from-home scenario is not temporary as some businesses will not see a return to the office before September. So it's time to make this space as comfortable as possible.
This week we look at the all-important work chair which has adjustability in height, lumbar support and armrests.
Well-considered ergonomics is essential for working from home, says Cape Town physiotherapist Andrea Powers of
PowersPhysio
.
A well-upholstered side chair is only meant to provide comfort for a couple of hours and is not contoured to your body in a posture appropriate for working in front of a computer all day.
A good ergonomic seat that allows independent movement of the backrest and seat is important.
Feet should be flat on the floor and elbows should be relaxed on the desk surface.
"Seeing we are all different shapes and sizes, one chair cannot fit us all, hence the importance of choosing a chair with all the adjustable features mentioned below, " says Powers.
By adjusting each aspect of the chair, a neutral sitting posture (google it to ensure you are assuming this) can be achieved.
"This will decrease the incidence of postural pain and overuse that often arise from a sub-optimal desk and chair set up."
Points to consider when choosing an ergonomic chair for your home office:
1 Seat
Height adjustable. Depth adjustable: forward/backward sliding function that enables adjustment for taller or shorter users. Good quality cushioning. Downwardly sloped at the front.
Fitting considerations: Allow 2/3 finger spaces between the back of you knees and the edge of your chair and at least 5cm either side of your hips and thighs.
2 Backrest
Adjustable lumbar support, ability to recline the backrest and adjust/ lock the tension.
3 Armrests
Adjustable up and down and ideally adjustable in 3 D: left to right, as well as forward and backwards.
Other considerations
Headrests:
Recommended for anyone working long hours but especially those with neck pain. Strong five-legged base with casters suitable for your flooring.
Fabric choice:
Cloth is more common but harder to clean. Leather of vinyl is easier to clean but doesn't breathe and might be hotter.
Check:
Weight limit and length of guarantee.
Some additional tips
Monitor height is another consideration to keep the viewing angle at about 15 degree to 20 degrees below eye level.
If you have a separate monitor, you can get an adjustable or fixed-height monitor stand or riser. For laptops, a riser can reduce slouching and makes for a better view of you on video conferences.
Shopping for the right chair
This week we took Powers on an online shopping spree at
Loot.co.za
in search of the perfect chair for the home office. After the scouring the chair section, Power chose these three chairs.
"They tick all the boxes for an ergonomic chair and two of them have a 5-year guarantee."
The physiotherapist's choice
Cooler Master Caliber X1 Premium Gaming Chair (Black/Purple)
Price: R5 499
Cooler Master Caliber X1 Premium Gaming Chair. Picture:
Loot
Should you be looking for a chair with a heavier weight limit, this chair also fulfills the ergonomic requirements. While this is a gaming chair, it has all the bells and whistles for an office chair and takes up to 150kg in weight.
Ego Office Ergonomic chair without headrest
Price: R5 249
Ego Office Ergonomic chair without headrest. Picture:
Loot
The chairs come standard with a black fabric seat and black mesh back.
Weight limit: 113 kg
5 -year warranty
Ego Office Ergonomic chair with headrest
Price: R5 499
Ego Office Ergonomic chair with headrest. Picture:
Loot
Ego Office Ergonomic chair with headrest. Picture:
Loot
The chairs come standard with a black fabric seat and black mesh back.
Weight limit: 113 kg
5 -year warranty