5 Ergonomic Computer Chairs Available in Orange

Contents:

Our Top 10 Must Haves For a Productive Home Office

1. Ergonomic Office Chair
2. Electric Height Adjustable Desk
3. Dual Monitor Computer Setup
4. High Speed Internet
5. Desk Lamp With Adjustable Brightness
6. Wire Management Solutions
7. Noise Cancelling Headphones
8. All-In-One Printer
9. Organised Office Storage 
10. Personal Touches for Your Workspace

Our Top 10 Must Haves For a Productive Home Office

With the remote working trend continuing to gather pace in 2024, creating a well-designed home office space is the key to staying organised and productive in this new working landscape. Whether you’re a remote worker, freelancer or student, choosing the right home office furniture will help you stay on top of your game and allow you to get things done in comfort. We believe removing unwanted distractions is the key to increasing your performance, so without further ado, here are our top 10 recommendations for creating an inspiring and efficient work from home setup:

1. Ergonomic Office Chair

If you’re going to be spending long hours working from home, finding an office chair with good back support is the cornerstone of any productive workspace. It goes without saying that aches and pains are incredibly distracting and a major cause for consistent breaks in our concentration and focus. Ergonomic chairs are designed to support your lower back and neck, promote good posture and keep you comfortable yet supported so you are completely focused on your work. Generally speaking, the more elements of an ergonomic computer chair you can adjust, the closer you can get to your ideal sitting position and this is key for keeping your spinal health in check whilst doing long hours at your desk.

2. Electric Height Adjustable Desk

In addition to an ergonomic chair, an electrically height adjustable pc desk allows you to take regular breaks from sitting without having to stop work. Spending 10 minutes an hour standing has a number of benefits, including increasing blood circulation which fights off fatigue, alleviating muscle stiffness and lower back pain, and increasing cardiovascular health by promoting movement and reducing sedentary work habits. Depending on the model chosen, office tables with adjustable height can be changed from a sitting to standing position with the simple push of a button and use quiet motors for discreet operation during working hours.

3. Dual Monitor Computer Setup

According to a recent academic study in the UK, a dual monitor computer setup can increase productivity by up to 25%. Having a central screen for our work applications and another for emails, communication tools and other ad-hoc software programs makes it much easier to stay organised and reduces the time we spend switching between applications. Adding adjustable dual monitor PC arms to your desk setup adds further ergonomic benefits, allowing you to position your screens directly in your eyeline which keeps your neck in a neutral position and keeps aches and pains at bay. Overall, a twin monitor setup allows for a more seamless and efficient workflow, whilst keeping our core tasks front and centre throughout the working day.

 4. High Speed Internet

When was the last time you called your broadband provider to upgrade your internet package? Many of us are paying for old legacy deals that can be significantly upgraded, often without any additional cost or even at a discount to your current rate. Spending time in a call centre queue is something most of us would rather avoid but if you’re investing in a new home office setup, it is usually a call that offers a significant benefit. A reliable, high speed internet connection is essential for working from home and ensures smooth video conferencing, fast downloads and efficient multitasking of online applications.

5. Desk Lamp With Adjustable Brightness

Adaptable lighting is another quick win for staying productive during long working hours. Poor lighting can lead to eye strain, headaches and increase drowsiness which quickly leads to a drop off in our work output. A desk lamp with adjustable brightness and colour can help create the ideal lighting conditions for different times of the day and types of work. Whether you’re reading documents, working on a computer or participating in video conferencing, an adjustable light source is ideal for tailoring the light level to the task at hand. Adjusting the light level is also a good way to break up different parts of the day, which can stop boredom setting in and keep your attention focused on what you need to get done.

6. Wire Management Solutions

Effective cable management can keep your workspace neatly organised, remove trip hazards and boost productivity by hiding cables neatly out of sight. Depending on the model chosen, a wire management desk can include desktop cable ports, under desk cable trays or removal leg panels that can channel and conceal cables down to floor level. If you opt for a height adjustable desk, a flexible cable spine can be fitted to the underside of the desktop which extends and contracts depending on the desk’s height. Overall, removing unsightly tangled cables from your work area creates a safer working environment, prevents accidental damage to your computer equipment and adds to a clean and efficient look that makes it far easier to switch into work mode.

7. Noise Cancelling Headphones

Noise-cancelling headphones are particularly helpful if you live in a busy household or any environment where external noise can distract you from your work. By filtering out ambient noise, these headphones are proven to boost focus and productivity by keeping your attention on the task at hand. Particularly useful for remote workers, students and anyone that needs to focus on a detailed task that requires full attention, noise cancelling headphones can make a real difference to both the quality and quantity of your output. They can also enhance the clarity of both audio and video calls by ensuring clear communication between you and your colleagues.

8. All-In-One Printer

Choosing a compact all-in-one printer and scanner ensures you always have the right tools to hand to deal with ad-hoc administrative tasks without the need for multiple devices. Ideal for home offices, an all-in-one device takes up less space, reduces the number of cables around your desk and reduces clutter in a clean and efficient workspace.

9. Organised Office Storage

Planning your home office storage requirements in advance ensures your work surfaces remain clear and unused items are kept out of sight. Efficient storage options like filing cabinets, desktop organisers, bookcases and shelves will ensure everything you need is easily accessible, whilst your working environment remains efficiently organised. By ensuring everything has a dedicated storage space, less time is spent searching for items which allows more time to be spent on your work and getting things done. If you’re looking to maximise your storage capacity, a corner desk and storage is a good option for the home office with many offering undermount desk drawers with lockable A4 filing. Ultimately, choosing the right mix of integrated and freestanding storage options depends on both your personal requirements and the room you have available so be sure to measure your space and plan in advance.

10. Personal Touches For Your Workspace

Adding personal items like artwork, plants, or family photos can make your home office a more enjoyable space to spend time in. Plants can improve air quality which reduces stress, while interesting artwork and photos of the things you hold dear can provide a sense of connection to your personal life. By creating a space that reflects your personality and interests, you can enhance your overall well-being and increase your motivation by reminding yourself what it is you’re working for. Personal touches can also make your home office feel more inviting and comfortable, helping you to maintain a positive and productive mindset throughout the workday.

Conclusion

Staying motivated whilst working from home can be challenging but ensuring your workspace supports your physical well-being and is free of unwanted distractions will make a real difference to both the quality and quantity of your work. Ergonomic chairs and desks can keep aches and pains at bay, whilst removing unnecessary noise, cables and clutter can help you focus better on your work. Adjustable lamps reduce eyestrain by ensuring you always have adequate lighting and personal touches such as family photos create a more inviting space to spend our time in. We hope you have enjoyed reading our top 10 office furniture recommendations for working from home and as always, we welcome your feedback in the comments section below.

Contents:

• Introduction
• Why corner desks are ideal for bedroom setups
• How bedroom corner desks separate your working and living spaces
• The 2024 Fenstone home corner desk range
• How to conceal cables to keep your workspace organised
• Corner desk storage options
• Room planning tips and advice
• Conclusion

Introduction

As the hybrid and remote working trends continue to become the new normal, many of us are yet to make our home working setup a productive and comfortable space that allows us to work without unwanted distractions. If you don’t have a dedicated home office or live in a house or apartment with a lack of available floorspace, staying organised and productive during working hours can be difficult. One of the biggest challenges to staying motivated whilst working from home is separating where we relax from where we work and this is where a corner desk can make a real difference.

Why corner desks are ideal for bedroom setups

Corner desks work exceptionally well in bedrooms due to their unique ability to maximise floorspace, whilst still offering plenty of legroom and a large work surface. By efficiently utilising the corner of a room, these compact desks make the most of your unused space, making them an ideal desk for the bedroom where the extra room makes a real difference. Corner desks also come with a range of storage options, that include integrated drawers or desktop shelving units that make further use of the desks space saving characteristics. This makes corner desks an excellent choice for students, remote workers or anyone needing an efficient and organised home office desk within their bedroom. Available in a wide range of colours and designs, a corner desk can also look great and offers plenty of style options that will work with a wide range of interior decors.

How bedroom corner desks separate your working and living spaces

Another key advantage of the bedroom corner desk is its ability to create a clear boundary between your work and relaxation areas. Having your workstation setup in a corner keeps your everyday furniture out of your peripheral vision which allows you to focus better on your tasks and switch into work mode more easily. Removing unwanted distractions is a key consideration in modern home office design, so by splitting your bedroom into working and relaxation spaces, it is much easier to get your work done and then switch off and relax at the end of the day. Using a space saving desk is an easy way to implement this simple concept which can make a real difference to your well-being by creating a better work / life balance within the available space you have.

The 2024 Fenstone home corner desk range

Fenstone offer a versatile range of corner desks for the home, from compact space saving designs to large desks with integrated storage. Available with free room of choice delivery to mainland UK or assembled on-site by our expert installers from just £39 per desk. Shop our corner desk ranges online today.

How to conceal cables to keep your workspace organised

When working with a small study or bedroom, effective cable management becomes particularly important and not only hides unsightly cables but also removes trip hazards which keeps your working area organised and free of unwanted clutter. Choosing a desk for a small office with desktop cable ports is the simplest way to channel wires out of harms way, allowing them to pass through the desks surface whilst keeping your worktop clean and tidy. Some desks also offer removable leg panels, allowing full concealment of wires whilst channelling them neatly down to floor level and power access points. Overall, corner desks with integrated wire management create a more efficient, safe, and visually appealing work environment especially where space is at a premium.

Corner desk storage options

Another advantage of a corner bedroom desk is the versatile range of storage options they offer. Integrated storage includes desk drawers in a variety of combinations and vertical desktop shelves that provide easy access to office supplies, books and personal items without taking up additional floorspace. There are also free standing under desk drawers which can be easily moved when needed and also come in narrow widths if you’re short on legroom. If you require storage for important documents, lockable A4 drawers are a common corner desk with storage option that keeps sensitive paperwork securely out of sight. Overall, a corner desk is one of the best choices for maximising your storage capacity whilst keeping floorspace usage to the absolute minimum.

Room planning tips and advice

When planning for a desk in a bedroom, it is essential to measure the available space to ensure it fits comfortably without overwhelming the room. Measure the wall lengths where you intend to place the desk, ensuring you have power socket and internet access within reach. Take note of any obstructions such as radiators, windows or doors. If your chosen bedroom desk has a symmetrical design, it will be suitable for either a left or right-hand corner. However, if you choose an L-shaped desk you will need to choose from a left or right-hand configuration as required. Lastly, make sure that any planned computer equipment, desk chairs or other items you wish to use in your work area will comfortably fit in the space provided.

Conclusion

Corner desks offer an ideal solution for bedroom workspaces, integrating a clever space-saving design with ample working room and versatile storage options that further optimise your working area. Integrated wire management is ideal for keeping small spaces free of cables and removes trip hazards that can prevent accidental damage to you or your computer equipment. By separating your working and living spaces, a corner desk for the bedroom helps you focus better on your work and can help you stay motivated during long hours working from home. Be sure to measure your space before buying as returning large items is both inconvenient and carries a cost for return courier services. As always, we hope you have enjoyed our working from home desk guide, and we welcome your feedback in the comments section below.

Contents:

• Introduction
• How to tell manmade leather from real leather when shopping online
• Manmade VS real leather compared - which is best?
  
• Leather and foam warranties
• Conclusion

Introduction

When it comes to selecting the best leather office chair, the choices can be overwhelming, especially when shopping online. Confusing technical language and a lack of transparency about the type of leather the chair is made from makes online buying a challenge and can lead to unexpected purchases that are difficult and costly to return. In this comprehensive buyer’s guide, we’ll explain the key details that will help you make an informed decision, the pros and cons of manmade versus real leather chairs and the importance of a leather warranty that offers peace of mind against damage and underlines the manufacturer’s confidence in the quality of their product.

How to tell manmade leather from real leather when shopping online

Search online for "leather chair for office" and you'll quickly be presented with hundreds of pages of chairs that are difficult to tell apart and also vary wildly in price. The vast majority of these products are manmade leather and online retailers tend not to make the distinction between synthetic and genuine leather particularly clear. Understanding the technical descriptions and characteristics of the various types of leather can help you make an informed decision about the chair's inherent value, so be sure to check the product's technical information for the following definitions:

Real Leather

Manmade VS real leather compared - which is best?

 
Among the myriad of options that can be found on the internet, leather office desk chairs often stand out for their elegance and perception of luxury. However, the choice between real leather and manmade leather is not straightforward. Each material comes with its own set of advantages and disadvantages and both can look fantastic in a wide range of settings. Let's compare the pros and cons of real leather versus manmade leather chairs: 

Real Leather Office Chairs

The Benefits:

Durability and Longevity:

• Real leather is renowned for its strength and resilience. It can withstand years of use if well maintained, making it a worthwhile investment for those seeking longevity.

Aesthetic Appeal:

• High quality leather chairs have a rich texture and natural variations that exude luxury and sophistication, enhancing the overall look of your office space.

Comfort and Breathability:

• Real leather is naturally breathable, which means it adapts to the temperature and provides a comfortable seating experience even during prolonged use.

Ages Gracefully:

• Over time, a real leather computer chair develops a unique patina that adds character and charm, often making the chair look even better as it ages.

The Disadvantages:

High Cost:

• The primary downside of real leather is its price. High-quality leather office chairs can be expensive, making them less accessible for budget-conscious buyers.  

Maintenance Requirements:

• Real leather requires regular care, including cleaning and conditioning, to maintain its appearance and prevent drying and cracking.

Environmental Impact:

• The production of real leather involves significant environmental costs, including resource-intensive animal husbandry and chemical-laden tanning processes.

Manmade Leather Office Chairs

THE BENEFITS:

Affordability:

• Manmade leather, such as PU leather and bonded leather, is generally much more affordable than real leather, offering a similar look at a fraction of the cost.

Ease of Maintenance:

• Synthetic leathers are easier to clean and maintain. A simple wipe with a damp cloth is usually enough to keep them looking good, reducing the time and effort required for upkeep.

Consistent Appearance:

• Manmade leather provides a uniform look without the natural imperfections found in real leather, ensuring a sleek and consistent appearance.

Eco-Friendly Options:

• Some manmade leathers, especially vegan leather, are produced using environmentally friendly methods and materials, making them a more sustainable choice.

THE DISADVANTAGES:

Durability:

• Manmade leathers are generally less durable than real leather (if well maintained). They are more prone to cracking, peeling, and wear over time, which can shorten the chair's lifespan versus a real leather alternative.

Non Breathable Material:

• Synthetic leathers are often less breathable than real leather, potentially leading to discomfort during long periods of sitting due to heat build-up.

Aging shows sign of wear:

• Unlike real leather, manmade leather does not develop a patina. Instead, it tends to deteriorate in appearance as it ages, requiring more frequent replacements.

CONCLUSION:

When deciding between real leather and PU leather office chairs, it ultimately comes down to your personal preferences and budget. Real leather offers greater durability, comfort, and a timeless aesthetic that improves with age. However, it comes at a far higher cost and requires more maintenance. 

On the other hand, manmade leather provides a more cost-effective and low-maintenance option while still delivering comfort, style and a modern look. It’s a practical choice for those seeking to balance budget and aesthetics, though it may lack the longevity of a real leather alternative.

By carefully considering these factors, you can choose the office chair that best suits your needs, ensuring both comfort and style in your workspace.

Leather and foam warranties

Avoid any leather office chair that does not include a leather and foam warranty. A well looked after leather chair should last many years but a warranty provides peace of mind by protecting against unexpected damage. It typically covers defects in materials and craftsmanship, ensuring that if the leather cracks, fades, or peels prematurely, you won’t face costly repairs or replacements. This warranty safeguards both the chair’s appearance and its functionality.

Additionally, a leather warranty often indicates the manufacturer’s confidence in their product. Companies that offer leather warranties usually use superior materials and stringent quality control, making the warranty a mark of quality.

Conclusion

Both manmade and real leather office chairs look fantastic in the right setting, with high quality examples difficult to tell apart from a short distance. Real leather offers greater durability if well maintained, a more supple material that offers a comfort advantage and a luxurious aesthetic that can enhance any home office or professional workspace. Its natural breathability and aging grace add to its appeal, making it a worthwhile long-term investment despite its higher cost and maintenance requirements.

On the other hand, manmade contemporary leather chairs present a more cost-effective option while still providing a sleek and modern look that can be indistinguishable from real leather at a short distance. It's easier to maintain, still provides ample comfort and can be more environmentally friendly by utilising recycled materials. However, it may not offer the same level of durability as genuine leather and its appearance can degrade more quickly over time.

We hope you have enjoyed our 2024 guide to buying a leather office chair and as always, we welcome your feedback in the comments section below.

Contents:

• Introduction
• The no.1 tip to find the best office chair without wheels
• Fenstone's range of desk chairs without wheels
• The pros and cons of wheels vs no wheels
• Other types of non-wheel office chair
• Conclusion

Introduction

If you’re in the market for an office chair without wheels, you’ve probably noticed that wheeled office chairs offer far greater choice, more ergonomic functionality and the most stylish and sought after designs. In this short buyer's guide, we'll show you a quick and easy method that eliminates any need to compromise, the pros and cons of wheels vs no wheels and the other types of office chairs without castors that suit a variety of workspace requirements.

The No.1 Tip to Find The Best Office Chair Without Wheels

Let's get straight to it. The vast majority of office chairs use wheels that clip into the chair’s swivel base. The wheel is connected to a metal stem that uses a universal height and width which can be easily changed for a fixed foot that also uses the universal stem size. These are referred to as Glider Feet and they are widely available for purchase on the internet.

The standard width of an office chair wheel stem is typically 11 mm in diameter with a length of 22 mm. This size is commonly referred to as the universal stem size and fits most office chairs. However, it’s always a good idea to measure your chair’s stem or check the manufacturer’s specifications to ensure compatibility when replacing wheels or switching to glider feet.

This simple and effective method eliminates the need to compromise and allows you to quickly and easily convert any wheeled chair into a non-wheel office chair that remains fixed in place, whilst retaining all the functionality of their wheeled counterparts.

Fenstone's Range of Desk Chairs Without Wheels

Fenstone offer a complete range of office chairs without castors, with all models offering the choice of wheels or fixed glider feet. Whether you need task seating, executive chairs for meeting rooms or fully ergonomic computer chairs without wheels – our stylish range has something for every workspace.

Click here to view our office chair ranges

Wheels or No Wheels - Which is Best?

We’ve already discussed our top tip for converting any chair into one without wheels but with both types of chair offering different benefits, which is best? Where your office chair will be used plays a crucial role in determining the type best suited to your needs. Chairs with wheels typically provide more ergonomic features and adjustments, making them ideal for long hours at home or work, but they may seem out of place in settings like visitor waiting areas or boardrooms. Below, we’ll explore the advantages and disadvantages of both types to help you make the right choice.

Office Chairs With Wheels

Pros

• Enhanced Ergonomics and Adjustability: Wheeled office chairs generally offer superior ergonomics, with features such as adjustable seat height, lumbar support, and reclining options, allowing for a greater level of comfort, especially during long work hours.
• Improved Back Support: Many models are designed to support the natural curve of your spine, making them ideal for those who need to sit for extended periods.
• Wider Variety: With more designs and models available, there’s a greater range of options to suit different preferences and styles compared to chairs without wheels.

Cons

• Higher Cost: Due to the added functionality and ergonomic benefits, wheeled office chairs can be significantly more expensive.
• Floor Damage Risk: Wheels can potentially damage hardwood floors or wear down carpets over time, requiring additional care or protective mats.
• Unsuitable for Certain Surfaces: They may not perform well on uneven floors, platforms, or low-friction surfaces, leading to instability or reduced mobility.

Office Chairs Without Wheels

Pros

• Affordability: Non-wheeled chairs are generally more budget-friendly, offering a simpler alternative without sacrificing quality.
• Sleeker Appearance: These chairs create a more streamlined, uniform look, making them perfect for boardrooms, reception areas, or conference rooms where style and appearance matter.
• Floor-Friendly: Without the risk of wheels causing damage, these chairs are gentler on hardwood floors and work well on uneven surfaces where wheeled chairs may struggle.

Cons

• Limited Adjustability: Fixed seat height and armrest positions mean fewer ergonomic features, which could lead to discomfort for those who need more support or flexibility.
• Less Customisation: Non-wheeled chairs offer fewer options in terms of adjustability, making them potentially unsuitable for taller or shorter users.
• Fewer Design Choices: Although stylish, there are often fewer design and model options available compared to their wheeled counterparts.

Other Types of Non Wheel Office Chair

Cantilever Office Chair

Often referred to as a "meeting room chair" or “visitor’s chair”, an office chair with a cantilever base is suitable for board rooms, waiting areas and also for the home office. We would not recommend this chair type for long working hours (4 hours or more) as it offers limited back and posture support.

Swivel Office Chairs No Wheels

A swivel chair without wheels is a great option that offers the best of both worlds. The chair base has fixed feet keeping the chair in place whilst retaining all the benefits of an ergonomic office chair with swivel capability. These can be harder to find than wheeled office chairs as an out of the box product with less design options available too. Converting a wheeled chair to a non-wheeled version is a good work around for the lack of choice (covered in detail by our no.1 buyers tip at the start of this article).

Ergonomic Office Chairs Without Wheels

Some office chairs without wheels do offer ergonomic adjustments but typically they will be more restricted than their wheeled counterparts. If the chair has a fixed, non swivel base, this will generally rule out adjustable seat height and the ability to recline the chair but built in lumbar support will improve spinal posture and help to prevent back pain. If you want a fully ergonomic chair, we recommend buying a wheeled model and changing the wheels for fixed feet.

Conclusion

We hope you found this guide helpful and now you know that using glider feet eliminates any need to choose between wheeled and non-wheeled desk chairs, you have complete freedom of choice to find the right chair for you. As always we welcome your feedback in the comments section below.

Keep your posture in check...

The average office worker now spends around 10 hours a day sitting down, with back pain remaining a leading cause of employee absence in the UK and abroad. Learning how to stretch effectively can help prevent long term  postural problems, release tight and stiff muscles for effective pain relief and increase blood flow to the brain to keep you productive and alert throughout the day. 

Choose a body part to begin:

• Neck Stretches (5)
  
  

• Shoulder Stretches (4)
  
  

• Stretches for Upper Back (4)
  
  

• Stretches for Lower Back (4)
  
  

• Hip Stretches (4)

Neck 1 of 5: Upper Trapezius Stretch

Areas Targeted: Neck, Shoulders & Upper Back

Positioning: Standing or seated

Reps & Timing: Up to 3 repetitions held for 15 to 30 seconds on each side. 

Exercise instructions: 

Also known as an upper trap stretch, this is a great exercise for relieving tension in the neck, upper back and shoulders. To start place your left arm behind your back with your forearm parallel to the floor and palm open. Now take your right hand, place it on the left side of your head and gently pull your right ear towards your right shoulder to stretch the trap muscle. As you perform this stretch simultaneously move the arm behind your back in the direction of your open palm for added shoulder relief. Hold for 15 to 30 seconds and repeat on the right side.

Neck 2 of 5: Levator Scapulae Stretch

Areas Targeted: Neck

Positioning: Seated

Reps & Timing: Up to 3 repetitions held for 15 to 30 seconds on each side. 

Exercise instructions: 

Sometimes referred to as the "armpit smeller" this exercise is ideal for releasing a stiff neck and great for relieving tension and increasing mobility. Start by placing your left hand underneath your chair keeping your back straight and head in neutral position. Ease into the stretch by turning your head 45 degrees and then use your right hand to pull your head down towards your armpit. Hold for 15 to 30 seconds and repeat on the other side.

Neck 3 of 5: Neck Flexion (Suboccipital stretch)

Areas Targeted: Neck and Upper Back

Positioning: Standing or seated

Reps & Timing: Up to 3 repetitions held for 15 to 30 seconds

Exercise instructions: 

The suboccipital muscles are located near the base of the skull and top of the neck and contribute to the movement of the head. These muscles are engaged regularly and can become stiff during long working hours. To perform the stretch, interlock your fingers and place your hands on the back of your head staying relaxed. Now attempt to bring your elbows together, so your arms wrap around the sides of your head. From here, bring your chin down to your chest easing into the stretch and hold for 15 to 30 seconds.

Neck 4 of 5: Chin Tuck Suboccipital stretch

Areas Targeted: Neck and Upper Back

Positioning: Seated

Reps & Timing: Hold for 15 seconds on each side

Exercise instructions: 

This is another great stretch for the Suboccipital muscles which contribute to the movement of the head and often become stiff when sat for long periods of time. Start by placing your left hand on the back of your head, with your open right hand placed near the top of the chin. Apply gentle pressure with your right hand to move your head backwards and keep this pressure applied throughout the stretch. From here rotate the head forward bringing the chin towards your chest. Hold for 15 to 30 seconds. You can perform this stretch with either the left or right hands as required.

Neck 5 of 5: Anterior Neck Flexor Stretch

Areas Targeted: Front and Side of Neck

Positioning: Seated

Reps & Timing: Up to 3 repetitions, held for 15 to 30 seconds on each side.

Exercise instructions: 

Simple and effective, this exercise will stretch the muscles in the front and side of your neck, reducing stiffness and increasing mobility. Sitting straight with your head in neutral position, overlap your hands and place them on your breastbone. Ease into the stretch by turning your head 45 degrees and then upwards. Hold for 15 to 30 seconds and repeat on the other side.

Shoulders 1 of 4: Chest Stretch

Areas Targeted: Chest and Shoulders

Positioning: Standing or seated

Reps & Timing: Up to 3 repetitions held for 15 to 60 seconds

Exercise instructions: 

This simple stretch will open up the chest and give the shoulders a deep and satisfying stretch. Start in a standing position and place both hands behind your back interlocking the fingers. Squeeze the shoulder blades together and lift your hands up and away from your body until you feel a good stretch. Hold for 15 to 60 seconds.

Shoulders 2 of 4: 360 Shoulder Circles

Areas Targeted: Shoulders

Positioning: Standing or seated

Reps & Timing: 15 reps clockwise, 15 anti clockwise

Exercise instructions: 

From a standing position, raise your shoulders up towards your ears and then rotate them forward in a 360 degree movement using the full range of motion. At the 180 degree position your shoulders should be down, rising back towards your ears as you complete the movement. Complete 15 reps and then repeat for 15 reps in an anti-clockwise movement.

Shoulders 3 of 4: Posterior Capsular Stretch

Areas Targeted: Shoulder and Rotator Cuff

Positioning: Standing or seated

Reps & Timing: Up to 3 repetitions on each side, held for 15 to 30 seconds

Exercise instructions: 

Begin by placing your right hand on your left shoulder and lift your arm so your elbow is pointing away from your body. Place your left hand on your elbow and push it towards your body as you straighten your arm. Hold for 15 to 30 seconds and repeat on the other side.

Shoulders 4 of 4: Inferior Capsular Stretch

Areas Targeted: Shoulder

Positioning: Standing or seated

Reps & Timing: Hold for 15 to 30 seconds on each side

Exercise instructions: 

You can perform this exercise in either the standing or seated position. Begin by taking your right hand and holding it above your head, then reach down and place it flat on the lower back. Now place your left hand on your right elbow and apply gentle downward pressure to ease into the stretch. Hold for 15 to 30 seconds and repeat on the other side.

Upper Back 1 of 4: Side Lats Stretch

Areas Targeted: Upper Back & Lat Muscles

Positioning: Standing or seated

Reps & Timing: Up to 3 repetitions, held for 15 to 30 seconds on each side

Exercise instructions: 

This is a great exercise for the upper back, relieving tension and stiffness and providing the lat muscles with a deep and satisfying stretch. With your back straight and head in neutral position, raise both arms above your head, holding one arm by the wrist. Lift your arms towards the ceiling to activate the back muscles. Now reach your right arm over to the left side of your body to lengthen the right side of your back. Hold for 15 to 30 seconds and repeat on the other side.

Upper Back 2 of 4: W & Y Stretch

Areas Targeted: Upper Back (Lower Trap Muscles)

Positioning: Standing or seated

Reps & Timing: 10 repetitions holding for 2 seconds at the top and bottom of the movement

Exercise instructions: 

This exercise targets a large group of muscles in the upper back called the "lower traps". Start in the W position with your back straight and head in neutral spine. Keep your shoulders back and squeeze the shoulder blades together. Hold for 2 breaths. Now reach your hands upwards into the Y position keeping the shoulders blades together throughout the range of motion. Hold for 2 breaths at the top of the movement. Repeat for 10 repetitions.

Upper Back 3 of 4: Bear Hug

Areas Targeted: Shoulders, lower traps and rhomboids

Positioning: Standing or seated

Reps & Timing: Hold for 15 seconds on each side

Exercise instructions: 

This exercise stretches a number of muscle groups in the upper back and is particularly effective for rhomboid pain (which is a long, narrow muscle situated between the spine and the shoulder blades).

Wrap both your arms around your body whilst attempting to place your hands on your shoulder blades. From this position, deepen the stretch by using your hands to try and pull the shoulder blades apart and hold for 15 seconds. Repeat with the exercise by switching which arm is on top and hold for a further 15 seconds.

Upper Back 4 of 4: Rhomboid Stretch

Areas Targeted: Upper Back & Rhomboid Muscles

Positioning: Standing or seated

Reps & Timing: Up to 3 repetitions, held for 15 to 30 seconds

Exercise instructions: 

The rhomboid is a skeletal muscle in the upper back that sits between the shoulder blade and the spine. To achieve a deep stretch, start by clasping your hands together and holding your arms out directly in front of you. Drop your chin to your chest whilst pushing the hands forwards to round the back and pull the shoulder blades apart. Hold for 15 to 30 seconds.

Lower Back 1 of 4: Seated Pigeon Twist

Areas Targeted: Lower Back & Hips

Positioning: Standing or seated

Reps & Timing: Hold for 15 seconds on each side

Exercise instructions: 

This is a great exercise for tight hips and also deeply satisfying for the lower back. From a seated position, cross your right leg and support it with two hands at the knee. Pull the knee upwards towards the left shoulder whilst rotating your body away to the right and hold for 15 to 30 seconds. You should feel a good stretch in your hip and lower back. Repeat on the other side.

Lower Back 2 of 4: Bruegger's relief

Areas Targeted: Lower Back and Neck

Positioning: Standing or seated

Reps & Timing: Up to 3 repetitions, held for 15 to 30 seconds

Exercise instructions: 

This exercise is a great postural reset you can use to fix a sore back and neck. Sit on the edge of your seat with a straight back and head in neutral position. Hold both hands out at around 30 degrees from your body with your palms facing outwards. Now squeeze the shoulders blades together and push your lower back forwards to create a pronounced curve in the lumbar spine. Hold for 15 to 30 seconds.

Lower Back 3 of 4: Seated Forward Fold

Areas Targeted: Lower Back

Positioning: Seated

Reps & Timing: Up to 3 repetitions, held for 15 to 30 seconds

Exercise instructions: 

This exercise can provide a quick and easy fix for a sore lower back. Begin by sitting on the edge of your seat, with your back straight and your feet in a wide stance. Raise both your hands above your head and then slowly drop your upper body between your legs whilst attempting to touch the floor with your hands. Hold for 15 to 30 seconds. If you can't touch the floor, don't worry, the aim is to get a deep stretch in the lower back so work within your own limits.

Lower Back 4 of 4: Standing Lumbar Extension

Areas Targeted: Lower Back (Lumbar Region)

Positioning: Standing 

Reps & Timing: Up to 3 repetitions, held for 15 seconds.

Exercise instructions: 

Begin by standing in a neutral stance with your back straight. Place both hands on the small of your back, just above the hips. Now arch your back by applying forward pressure with your hands, you should feel a satisfying stretch and curvature in your lower spine. Hold for 15 seconds.

Hips 1 of 4: Seated Figure Four

Areas Targeted: Hips and Glutes

Positioning: Seated

Reps & Timing: Hold for 15 seconds on each side

Exercise instructions: 

This is a great exercise for opening up the hips and providing quick and effective relief from soreness. Begin by crossing your right leg over your left, placing one hand near the ankle and the other on the knee. Keeping your back straight, lean your upper body forwards whilst applying gentle downwards pressure with the hand over your knee. Hold for 15 seconds and then repeat on the other side.

Hips 2 of 4: Seated Hip Flexion

Areas Targeted: Hips and Glutes

Positioning: Seated

Reps & Timing: Up to 3 repetitions, held for 15 to 30 seconds

Exercise instructions: 

This is a quick and easy exercise that can help loosen up your hips and glutes. Shift yourself towards the edge of your chair and sit with a straight back and legs bent at 90 degrees. Place both hands around your right knee and lift your leg towards your chest. Keep the back straight and hold for 15 to 30 seconds. Repeat the exercise on the other leg. Don't worry if you cant get your leg to your chest, work within your body's limits.

Hips 3 of 4: External Rotation

Areas Targeted: Hips

Positioning: Seated

Reps & Timing: Hold for 15 to 30 seconds on each side

Exercise instructions: 

This is an excellent exercise for the hip joints that should provide a deep and satisfying stretch. Cross your right leg over your left and place both hands either side of your ankle. Lay your right forearm along the length of your leg so your elbow is touching your knee. Now apply downwards pressure with your elbow to open up the hip joint and hold for 15 to 30 seconds. Repeat on the other leg.

Hips 4 of 4: Internal Rotation

Areas Targeted: Hips

Positioning: Seated

Reps & Timing: Hold for 15 to 30 seconds on each side

Exercise instructions: 

This is another simple and effective exercise for opening up the hips and easing stiff, tight muscles. Cross your right leg over your left and support the leg by placing two hands underneath the knee. Now pull your knee towards your left shoulder and hold for 15 to 30 seconds. Repeat on the other leg.

Conclusion

So there you have it! We hope you enjoyed our 21 stretches guide and as always we would love to hear your feedback so please feel free to leave us a comment below.

Being tall has plenty of benefits but when it comes to buying an office chair, especially one for long hours; life can become slightly more complicated. Regardless of how much you spend, if your chair doesn’t fit your unique body shape, it is likely to be both uncomfortable and counterproductive to your spinal health over the longer term.  An office chair for tall people should include some key adjustable features which we will cover in this short buyer’s guide.

Contents:

• How we define a tall person
• The ideal sitting position explained
• Essential chair adjustments for tall people
• Seat Height
• Seat Depth
• Back Height
• Headrest
• Lumbar Support
• Conclusion

How we define a tall person

The information contained in this article is relevant for those 6 feet in height or more. The average height of a man in the UK is currently 5 feet 10 inches, with women averaging 5 feet 4 inches. Most office chairs are manufactured to fit the average height person with some offering 2 to 3 inches of adjustment.

The ideal sitting position explained

The back of an ergonomic office chair is designed to mimic the shape of the human spine. As you press your weight into the back of the chair, it should gently correct your spinal positioning to ensure proper posture and prevent unnecessary strain on the ligaments which prevents your spine from damage. As a taller person you are likely to find the chair back is too low which puts your spine into an unnatural shape that can be both uncomfortable and lead to long term back problems. Below we have listed what we consider to be the key adjustable chair elements that will allow you to get your position just right.

Essential chair adjustments for tall people

Seat Height

Seat height measurements are published as standard information and as a taller person, you should ensure that the seat can raise high enough to be level with the bottom of your knee cap. This will ensure that when you’re seated, your legs will be at a 90 degree angle with your feet flat on the floor. Your knees should be slightly lower than your hips to ensure good circulation.

Seat Depth

If your back is correctly positioned and in full contact with the chair back, ideally the seat should be deep enough that it fully supports your upper leg whilst leaving 2 to 3 inches between your calf and the front of the seat. This ensures blood flow is not restricted. Taller users may benefit from adjustable seat depth which will allow you to move the seat forward to better support your weight.

Adjustable Back Height

This is an essential adjustment for taller people. An ergonomic chair back is designed to mimic the shape of the human spine so as you press your weight into the chair’s back, it corrects your spinal positioning reducing unnecessary strain on the ligaments which helps to prevent aches and pains. As a taller user, it is likely you will need to manually adjust the chair back height upwards so you can correctly align it with your spine.

Headrest Height

We recommend avoiding any chair with a fixed headrest as it will likely to be too low for you and instead of cradling the neck as it should, it will actually dig into your upper back and shoulder blades. Ideally used in conjunction with adjustable back height, a height adjustable headrest can give 4 to 5 inches of adjustment and should sit in the curve of the neck.

Height Adjustable Lumbar Support

Adjustable lumbar mechanisms are designed to support the lower back by pushing the lumbar region of the spine towards the stomach, which eases pressure on the gel like discs between the spinal ligaments. As a tall person, you may find that fixed lumbar support is too low and presses against the pelvis instead of the lower back. Therefore, an adjustable height lumbar is recommended. A full guide on lumbar support can be found here.

Conclusion

Buying an office chair for a tall person is simple when you know the key adjustable features you need to ensure you can correctly position your back to support your spinal health. Now we have covered the key things to look out for, you will be pleased to know there are plenty of ergonomic office chairs that offer these features and you will find a lot of options to choose from in the market. As always we welcome your comments and suggestions, so please feel free to leave a comment below.

Contents:

• Introduction to lumbar support
• What causes lower back pain in the lumbar region?
• How to position lumbar support for office chairs
• Types of lumbar support available
• Conclusion

Introduction to lumbar support

If you’re looking for an office chair with lumbar support, you’re probably all too familiar with the aches and pains caused by sitting for long hours at your office desk. In the UK alone 12,000,000 sick days are taken each year as a direct result of back pain which I personally find to be a staggering statistic.

Back supporting chairs seek to address the issue of lower back pain by correcting your spinal posture and allowing you to fine tune your seating position via adjustable lumbar support to dial out the discomfort you may be experiencing. This can also be used as a preventative measure for those wishing to protect their spinal health before these issues occur.

Postural support chairs can get expensive very quickly but regardless of how much you spend, if the chair doesn’t fit your body type correctly or the lumbar support is incorrectly positioned you won’t receive the preventative health benefits or pain relief you’re seeking. In this short buyer’s guide we will cover the top things to look out for to ensure you get the right chair for you.

What causes lower back pain in the lumbar region?

Our backs are made up of interlocking bones called vertebrae which are separated by gel like discs. As seen in the image below, the lumbar region of the spine is made up of 5 bones in the lower back (L1 to L5) and it is this region that office chair back support seeks to correctly position.

When we sit for long periods, the gel like discs between the vertebrae compress and without this protective barrier the ligaments move closer together causing stiffness, mobility issues and discomfort.

This compression is also compounded by slouching in your chair. When correctly positioned, the lumbar region of the spine is curved towards the stomach and this keeps the protective discs in their natural position and working as they should. As you slouch forward, the lower spine is forced to curve towards the back which in turn compounds the effect of disc compression and lower back pain.

This is why it’s essential to ensure the chair you buy corrects your spine into its natural position. If you are experiencing severe discomfort, it is also recommended you seek medical advice or see a chiropractor.

How to position the lumbar support for office chairs

So where should lumbar support be positioned? As can be seen in the image above, the back of an ergonomic office chair is designed to mimic the natural curvature of the spine. As you lean back into the chair it will gently force you to sit with a correct posture that will protect your spinal health and keep the ligaments and discs free of unnecessary strain.

Chairs that include adjustable lumbar mechanisms (types covered in the next section) allow you to fine tune your seating position to maximise support in the lumbar region. Ideally, the lumbar support should be adjusted to ensure correct curvature of the lower spine whilst also allowing the chair to bear some of your weight which reduces compression of the ligaments that can cause lower back pain and discomfort.

Top tip for tall people: It is important to note that an ergonomic office chair is typically manufactured to fit people of an average height plus or minus 2 to 3 inches. If you’re particularly tall (above 6 feet 1 as a guide), you’re likely to need a chair with an adjustable back height so you can move it up to align correctly with your spine.

Types of lumbar support available

In this section we will discover the main types of lumbar support available:

• Fixed
• Adjustable
• Dynamic

Fixed Lumbar Support

Starting with the most basic of the options available, fixed lumbar support is normally built into the shape of the chair back with no adjustment available. There is some benefit to this providing you fit perfectly into the chair but without any way to adjust it, this can be a hit and miss affair. The ergonomically shaped chair back can actually put your spine into an unnatural position if you are taller or shorter than the user height the chair was designed for.

Ergonomic benefit: Limited

Adjustable Lumbar Support

Adjustable lumbar support allows you to fine tune the position of the lumbar pad, so the curvature of your spine is better supported and correctly positioned. Typically the adjustments available are height, depth and firmness control and depending on which chair you choose, it may have one or all of these features.

Height adjustable lumbar support

This type of lumbar support will typically offer 2 to 3 inches of upward or downward adjustment, allowing you to precisely position the lumbar pad to support your lower back and create the natural curvature in the spine which helps to prevent injury. Those with a larger build may find they need to position the lumbar pad further up the back so this is a recommended feature in those cases.

Ergonomic benefit: Excellent

Depth Adjustable Lumbar Support

Depth adjustment will allow the lumbar pad to be moved forwards or backwards allowing you to adjust the amount of curvature created in the lower spine. Women tend to have a greater degree of natural spinal curvature than men, so this feature can increase the ergonomic benefit and help relieve pressure on the ligaments and discs.

Ergonomic benefit: Very good

Firmness Control

Normally controlled via a tension knob or similar, this will increase or decrease the firmness of the seat back. If the lumbar is too soft, it won’t force the spine into its natural position so generally a heavier build will need a firmer seat back.

Ergonomic benefit: Limited as a stand alone feature

Our thoughts on adjustable lumber options: The more you can fine tune the position of the lumbar support, the more accurately you can adjust the chair to your unique body shape. We rate height adjustment as the most important feature, with a combination of height and depth offering the ideal setup. Adjustable firmness on its own is unlikely to have much effect on spinal positioning.

Dynamic Lumbar Support

Dynamic lumbar support automatically adjusts its depth and firmness based on the user’s weight and offers excellent support. A further benefit is the lumbar pad automatically adjusts its depth and stays in contact with your back if you move forward in your chair keeping your spine correctly positioned for more of the time. If you’re a taller person (6 feet 1 or more as a general guide), be sure to look for a chair with an adjustable back height so you can correctly align the chair back with your spine.

Ergonomic benefit: Excellent

Conclusion

Now you know how to protect your spine from damage and the types of lumbar support available to you, we sincerely hope you make an informed purchase that reduces your back ache and keeps you in good spinal health. As always we welcome your feedback so please feel free to leave a comment below.

Choosing the right corner desk

Whether for the home office or a work from home bedroom, a corner desk is a great multi-tasker offering a generously sized work surface in a compact space saving design. Ideal for freeing up usable floor space, a corner desk sits neatly out of the way whilst offering more than enough storage for most people to work productively and stay clutter free. There are plenty of desk styles and storage options in the market to choose from and in this buyer's guide, we will cover some of the top things to keep in mind.

Contents:

• A visual guide to corner desk dimensions
• Do you need a left or right hand corner desk?
• Corner desk storage options
• Design ideas and inspiration
• Conclusion

A visual guide to corner desk dimensions

Corner desks come in many shapes and sizes but for the purposes of this guide, we have split them into 3 common size categories; small (1200x1200mm), medium (1500x1500mm) and large (1800x1800mm). The guide below will give you an idea of how much working space each size will offer you and it will also determine which types of storage are available.

Tip: Accurately measure the space you have available and decide where you want to place your desk in advance. Make sure there is enough natural light and there is access to plug sockets nearby.

Small Corner Desk (1200x1200mm)

Ideal for laptops or single monitor pc setups, a 1200x1200mm compact corner desk offers ample space for a single user. Integrated storage is likely to be limited to a single high level drawer so additional free standing storage units may be needed depending on your requirements.

Medium Corner Desk (1500x1500mm)

If you're looking specifically for a corner desk with drawers, you will need enough floor space for a 1500x1500mm desk which can accommodate a built in drawer pedestal. The desk's surface will offer more than enough working space for most users and can easily accommodate a dual monitor pc setup with additional space to organise paperwork as required.

Large corner desk (1800x1800)

This type of large corner desk should offer enough room for even the most demanding of users and can be extended further with desk high drawers as required. The large work surface is suitable for dual or even triple monitor pc setups, whilst leaving room for desk top storage and space to organise books, computer accessories and paperwork as needed.

Do you need a left or right hand corner desk?

If your corner desk has a non-symmetrical design (for example an l shape corner desk), you will need to select either a left or right hand variant depending on the layout of your home office space.

How to choose the correct side:

Tip: Stand facing the wall on which the back edge of your desk will be placed. If the desk is to be placed to the left of where you’re standing, you need a left hand corner desk and vice versa if the desk is to your right.

Corner Desk Storage Options

A corner desk’s space saving design is ideal for integrated storage with plenty of options available depending on the layout of your room and the space you have available.

Integrated Drawer Units

If you want a corner desk with an integrated drawer unit, typically you will need enough space for a medium sized desk or larger (1500x1500mm). There are 2, 3 and 4 drawer configurations available, with some desks offering lockable A4 filing drawers which are ideal for maintaining a productive home office.

Mobile Under Desk Drawers

If you want the option of moving your drawer unit if needed, mobile under desk drawers offer an ideal solution. Whilst there is no standard corner desk height, they tend to fall into a height range of 720 – 750mm so make sure your drawers are the right size to fit under the desk. Typically, you will need enough space for a medium sized desk to accommodate this storage option. 

Freestanding Desk Height Drawers

Some manufacturers will offer freestanding desk height drawers that match the finish and style of the desk you choose. If you’re limited on space, these drawers can be placed as a free standing unit anywhere in your home office where additional storage is required. On the other hand, if you have excess space, you can use these drawer units to extend your desk which will free up legroom if you like to stretch out.

Open Shelves

If you like to keep things accessible and open plan, a corner desk with shelves is a good option and they can offer plenty of room for books, files and computer hardware and accessories as needed.

Design Ideas & Inspiration

Now you know how to correctly measure your desk and plan your storage requirements, the last thing to do is choose a style of desk that fits with your home office design plan. There are many options to choose from in the market but we have included five styles below that we hope will inspire you...

Bergen Corner Desk with Drawer

Constructed from high grade American oak and veneers, the Bergen corner desk from Bentley Designs is available in natural wood or a painted finish. Featuring a single high level drawer, this small corner desk is ideal for light office or admin work and fits neatly in a corner keeping floor space clear of clutter. The classic design with curved tapered legs lends itself well to a wide range of interior spaces and is ideal for a home office.

Fenstone Storage Corner Desk in White

If you work on a hybrid schedule and split your time between the office and home, having sufficient working space and usable storage for files is essential to remaining productive and clutter free. Complete with lockable A4 drawers and available in 1600mm or 1800mm widths, this L Shaped design is an ideal edition to a home office where a truly professional level desk is required.

Corner Desk Standing & Height Adjustable

The standing corner desk continues to gain popularity among people of all ages as they allow you to electrically adjust the desk’s height to take regular breaks from extended periods of sitting. Being able to work whilst standing has been shown to relieve lower back pain, improve focus and cardiovascular health by promoting healthy blood flow.

John Lewis Corner Desk with Shelving

Available from John Lewis, this compact corner desk is finished in Oak veneer and comes with four open shelves to store books, paperwork and stationary. The symmetric design can go in a left or right hand corner and fits neatly out of the way making it ideal for small spaces but it can also be extended with modular add on pieces if required. The neutral wood is a classic finish that works well with a wide range of paint and décor schemes.

Elona Corner Desk for Home Office

The Elona corner desk is available from Made.com and offers a striking balance of both design and practicality. Finished in a walnut effect engineered wood and complete with three large drawers and a spacious open book case, this 1600x1600mm large corner desk will appeal to those who value good looks and contemporary design themes.

Conclusion

Choosing the right corner desk is easy when you know how much room you have available and the type of storage you require. Accurately measure your home office space and if buying a non-symmetrical desk, make sure it's designed to fit in a left or right hand corner as required . As always we love to hear your feedback and home office design ideas, so feel free to leave a comment below!

Height adjustable arm rest

A standard height adjustable arm rest will normally offer around 100mm of vertical adjustment.The height of the arm rest should be adjusted until it supports the weight of your arm at a 90 degree angle without hunching the shoulder (which would suggest the arm rest is too high). Ideally the arm rest should be level with your desk height too, allowing your forearm to be fully supported whilst typing or using a mouse.

Adjustments:

• 100mm vertical adjustment

2D Arm rest (Ideal for typing)

A 2D armrest will offer 100mm of vertical height adjustment but can also rotate inwards or outwards which is especially useful if you spend a lot of time typing. When we examine the rested position of our arms on a keyboard, we can see that they take on a triangular stance, so being able to invert the armrests ensures the forearms are fully supported whilst typing. This reduces strain on your wrists and prevents the weight of your arms pulling you forward into a slouch which is bad for your back.

2D Arm Adjustments:

• 100mm vertical adjustment
• 30 degree rotation (inwards or outwards)

3D Arm Rests 

The 3D height adjustable armrest adds an additional feature over the 2D variant by allowing the armrest depth to be adjusted backwards or forwards by around 50mm. If the height of the armrest is set up correctly, your arms should be bent at around 90 - 110 degrees depending on what feels comfortable to you. Adjust the depth of the armrest accordingly. The 3D armrest type can also be moved backwards if you need to move your office chair closer to your desk.

3D Arm Adjustments:

• 100mm vertical adjustment
• 30 degree rotation (inwards or outwards)
• 50mm backwards and forwards

4D Arm Rests

The 4D armrest builds on the functionality of the 3D arm type by allowing around 25mm of horizontal (left to right) adjustment on each arm. This can be a particularly helpful feature if you have a larger build as you can free up an additional 50mm of space for your body and also ensure your arms are correctly positioned and well supported whilst in their rested position.

4D Arm Adjustments:

• 100mm vertical adjustment
• 30 degree rotation (inwards or outwards)
• 50mm backwards and forwards
• 25mm left to right

Conclusion

Choosing the right office chair with adjustable arms comes down personal preference and depends largely on the type of work you do. We hope this guide has been helpful but as always if you require any further advice, our friendly team are on hand to answer any questions you may have.

The average office worker now spends 10 hours a day sitting down with poor posture habits contributing to aches and pains, brain fog and even indigestion. Whether on your daily commute, sat in the office or at home on the sofa; our backs now spend most of their day in awkward and unnatural positions which over time can damage our spinal health.

What causes back pain?

Whilst there are many causes of back pain, sitting in any unnatural position for an extended period will put strain on the ligaments in your back and over time damage your spine. A common reason for lower back pain is compression of the vertebrae in the lumbar region as shown below:

So what can we do about this? Luckily, setting up your office chair correctly can make a huge difference to your spinal and cardiovascular health and in this short how to guide, we will share some expert tips on how to do just that. 

How to setup your office chair

Whilst the ergonomics of office chairs vary greatly depending on cost and manufacturer, for the purposes of this guide we have assumed a well specified chair with a range of ergonomic features. You can find out how to adjust each element below.

In this section:

• Office Chair Feature Video (1 minute)
• Seat Height
• Seat Depth
• Armrests
• Back Height
• Headrest
• Lower Back Support
• Recline tension control

Seat Height

The height of the seat should be adjusted until it is level with the bottom of your knee cap. When seated your leg should be at a 90 degree angle with your feet placed flat on the floor. Your knees should be slightly lower than your hips to promote healthy circulation.

*If your feet cannot reach the floor, we recommend using a foot stool or similar

Seat Depth

When adjusting the seat depth, always ensure that the small of your back is in full contact with the back of the chair to allow the ergonomic shape to correct your posture. Adjust the seat depth until you can feel your body weight is naturally leaning into the back of the chair, this will prevent slouching and keep you upright and comfortable.

*Ensure there is a gap between the back of your calf and the front of seat edge, if your leg is pressed up against the seat this will prevent blood flow causing pressure and discomfort.

Armrests

The armrest should support the weight of your arm without your shoulder hunching (which would suggest the arm rest is too high). The arm rest should also be level with your desk height, allowing your forearm to be fully supported whilst typing. Your arms should be bent at 90 - 110 degrees in their rested position.

Back Height

The back of an ergonomic office chair is designed to support your spine by ensuring it is gently corrected into an upright and natural position. Adjustable back height is highly recommended for taller users who may need to increase the back height to correctly position the lumbar support to the lower back.

Headrest

 
Adjust the height of the headrest until the lower half sits in the curve of your neck, between the top of your spine and the base of your skull. The average human head weighs 11 pounds so correctly positioning the head rest will allow some of this weight to be transferred into the chair, preventing compression of the vertebrae further down your back.

Lower Back Support

The lumbar support should push the lower spine forward, correcting your posture and keeping you in an upright and comfortable position. Typically the supporting lumbar pad can be vertically adjusted by around 5cm and some also have depth adjustment. 

Weight Tension Control

The tension control knob adjusts the amount of pressure required for your body weight to move the chair back into a recline position. If the tension is too high, you may find the chair back is pushing you forward in the seat and forcing you into a slouched position which is unhealthy for both the lower and upper back. To find the correct setting, we recommend adjusting the tension until you can lean back and recline the chair without it rolling backwards.

Conclusion

We hope you've found this setup guide helpful and as always if you have any comments or suggestions, we would love to hear from you.