Armrest Adjusted Right: Unleashing Comfort from Your Ergonomic Chair

Ever found yourself wondering, 'How on earth do people use office chairs with armrests?' You're not alone. A Reddit user, u/corrado33, recently shared their bewilderment: 'If I put the armrests up level with the desk, I can't push the chair in far enough to reach my keyboard/mouse. Above the desk, they're uncomfortable. Below the desk, they're useless. Like, how the @%$# are people supposed to use these things?' This dilemma is more common than you might think and highlights a widespread issue with ergonomic chairs, especially those with non-removable armrests. In this blog, we'll explore how to properly use armrests on ergonomic chairs to alleviate this confusion and turn your office chair into a pillar of comfort and productivity.

1. Adjusting to the Right Height:

One of the most crucial aspects of using an ergonomic chair effectively is the proper adjustment of the armrests. The height of the armrests plays a pivotal role in maintaining good posture and comfort during long working hours.

Importance of Correct Armrest Height

• Relaxed Shoulders: Adjust armrests to a height where your shoulders remain relaxed. If the armrests are too high, they can cause your shoulders to elevate, leading to tension and discomfort. On the other hand, if they are too low, your shoulders may slump, leading to poor posture and back problems.
• Elbow Angle: Your elbows should bend at a comfortable 90-degree angle while resting on the armrests. This position is essential for reducing shoulder strain and preventing slumping. According to a study published in the journal "Ergonomics," the 90-degree angle is considered optimal for maintaining a neutral posture, which is essential for preventing musculoskeletal discomfort in office workers. (1)
• Natural Posture: Proper armrest height ensures that your upper body maintains a natural, upright posture. This alignment is crucial for long-term comfort and health, as it reduces the risk of developing musculoskeletal issues associated with prolonged sitting.

Tips for Adjusting Armrest Height

1. Sit Upright: Start by sitting upright in your chair with your feet flat on the ground.
2. Align Shoulders and Elbows: Adjust the height of the armrests so that your shoulders are relaxed (not elevated towards your ears) and your elbows are at a 90-degree angle.
3. Check Posture: Ensure that your upper arms are parallel to your spine and that your hands comfortably reach your work surface without having to stretch or hunch.

By correctly adjusting the height of your armrests, you can significantly improve your sitting posture and overall comfort. If you feel tension or a "shrugging" sensation in your shoulders, readjust the armrests.

2. Distance from the Desk: 

Accessibility to the Desk: The armrests on your chair should not be an obstacle that prevents you from pulling your chair close enough to your desk. If the armrests are too high or wide, they might hit the desk's edge, keeping you too far away from your work surface. If your chair is too far from the desk, you might find yourself leaning forward to reach your keyboard or view your monitor. This leaning posture puts unnecessary strain on your back, neck, and shoulders and can lead to discomfort or musculoskeletal problems over time.

3. Material and Design Considerations:

• Comfortable Padding: The padding of the armrests should be soft yet supportive. Armrests with inadequate padding can lead to discomfort and pressure on the elbows and forearms. 
• Ergonomic Design: The armrest design should complement your arms' natural curve. Ergonomically designed armrests follow the natural shape of the forearm and provide adequate support without restricting movement. This design is crucial in preventing strain on the wrists and forearms, particularly during tasks that require precision or repetitive motions.
• Reducing Pressure Points: Properly designed armrests help distribute the weight of the arms evenly. This distribution is vital in reducing pressure points, which are common causes of discomfort during prolonged work sessions. Armrests that conform to the arms' shape can also help minimize the risk of nerve compression and vascular problems.

4. Using Armrests Dynamically for Optimal Comfort and Health:

Using your armrests in a flexible, changing way can make a big difference in how comfy and healthy you feel. Armrests are great for support, but to get the most out of them, it's best to adjust them now and then instead of just leaving them in one spot.

The Benefits of Adjusting Armrest Height

• Allowing Full Shoulder Movement: Periodically lower your armrests all the way down. This simple adjustment allows your shoulders to fully drop, reducing any accumulated tension or pressure. It's a subtle yet effective way to relieve muscle and joint strain.
• Reducing Elbow Pressure: Lowering the armrests also helps reduce pressure on the elbows. This is especially beneficial during long work sessions where continuous elbow support can lead to discomfort or pressure points.

Encouraging Movement and Circulation

• Periodic Arm Lifting: In addition to adjusting the height of your armrests, periodically lift your arms off the rests. This movement is crucial for promoting better blood circulation and preventing stiffness.
• Dynamic Posture Adjustments: By frequently changing the position of your armrests and alternating between using them and lowering them, you encourage a more dynamic posture. This variability in posture is key in preventing muscle fatigue and stiffness, often associated with prolonged static positions.

Integrating Dynamic Armrest Use in Your Routine

• Scheduled Adjustments: It is essential to adjust your armrests regularly, ideally at the start of each hour or during short breaks, to ensure comfort and prevent strain on your arms and shoulders.
• Mindfulness of Body Signals: Pay attention to signals from your body, such as feelings of tension or fatigue in the shoulders and arms. These are indicators that it might be time to adjust your armrests or change your posture.

By understanding and implementing the dynamic use of armrests, you can significantly improve the ergonomic benefits of your office chair. Remember, the best ergonomic practices adapt to your body's changing needs throughout the day.

 5. Combining with Other Ergonomic Practices: 

Armrests are part of a more extensive ergonomic setup. Combine their use with proper desk height, monitor positioning, and regular breaks to optimize your overall workplace ergonomics.

Conclusion:

Your ergonomic chair's armrests are pivotal in your comfort and posture. Here are three main takeaways for optimal armrest use:

1. Height Matters: Adjust your armrests so your shoulders are relaxed and your elbows are at a 90-degree angle.
2. Design and Material are Key: Choose armrests with comfortable padding and an ergonomic design that complements the natural shape of your arms. Steer clear of anything too hard or oddly shaped.
3. Switch Up Armrest Positions: Regularly adjust your armrests to different heights and positions throughout the day. This dynamic method helps relieve shoulder tension, improve circulation, and adapt to various tasks for optimal comfort and support.

By mastering these tips, you can turn your ergonomic chair into a cornerstone of comfort and productivity in your workspace. Say goodbye to armrest woes and hello to a healthier, more comfortable workday!

Check out this blog from The Ergo Shoppe to learn more about the latest trends in ergonomic chair armrests!

References:

Arippa, F., Nguyen, A., Pau, M., & Harris-Adamson, C. (2022). Postural strategies among office workers during a prolonged sitting bout. Applied Ergonomics, 102, 103723. https://doi.org/10.1016/j.apergo.2022.103723