A few years ago, when I first started working from home, I developed wrist pain.
I was thrilled about the flexibility and comfort of working from home.
I had set up what I thought was the perfect workstation, complete with a sleek chair with fixed armrests.
At first, everything seemed fine, but after a few months, I began to notice an annoying ache in my wrists. It started as mild discomfort, but it soon grew into a persistent pain that made it hard to type or use my mouse.
My shoulders felt like they were carrying the weight of the world. How could this be? I’m a physio and ergonomist, surely I should know this.
I took a step back and really looked at my setup. It didn’t take long to pinpoint the culprit:
My office chair armrests.
They were too high and forced my shoulders into an unnatural shrugging position. This put strain on my arms and wrists. Also, the office chair armrests weren’t adjustable, leaving me no way to fix the problem without ditching the chair altogether.
After some research (and a lot of frustration), I upgraded to a chair with adjustable armrests. I bent my elbows at a comfortable 90-degree angle, my wrists straight, and my shoulders relaxed. But most importantly, I used it all the time. I always made sure that they were at the same height with the desk.
Within weeks, my wrist pain disappeared, and my productivity soared.
That experience made me wonder:
Why is there so much controversy about office chair armrests in the first place?
The Pros of Office Chair Armrests
Let’s start with the supporters. When used correctly, armrests can be a game-changer for your posture and comfort. Here’s why:
1. Support for Your Arms
Imagine holding a book in front of you for hours without letting your arms rest. Sounds exhausting, right? That’s what your shoulders and neck go through if your arms don’t have proper support while typing or using a mouse. Office chair armrests can reduce the strain on these areas, helping to prevent pain and fatigue.
2. Encouraging a Neutral Posture
A well-designed chair with adjustable armrests can help you maintain a neutral posture. This means your shoulders stay relaxed, your elbows are bent at about 90 degrees, and your wrists stay straight.
Neutral posture is the holy grail of ergonomics because it minimises stress on your joints and muscles.
3. Better Productivity
When you’re not constantly shifting around to get comfortable, you can focus more on your work. Office chair armrests can give you that extra bit of stability, making long work sessions more manageable.
The Cons of Office Chair Armrests
On the flip side, some experts (and seasoned remote workers) argue that armrests can do more harm than good.
Here’s their case:
1. The Trap of Poor Fit
Not all office chair armrests are created equal. If they’re too high, too low, or not adjustable, they force your shoulders into awkward positions. This can lead to tension, pain, and even long-term issues like impingement syndrome.
2. Encouraging Slouching
Sometimes, armrests become crutches. Instead of sitting upright, you might lean to one side or slouch forward, relying on the armrests for support. Over time, this can wreak havoc on your spine and lead to back pain.
3. Restricting Movement
Ergonomics isn’t just about finding the perfect posture; it’s also about staying dynamic. When you’re stuck in one position for too long, your muscles and joints become stiff. Some argue that armrests can limit your range of motion, making it harder to move naturally throughout the day.
The Research: What Does Science Say?
So, what do studies reveal about the armrest controversy?
The truth is, it’s not black and white.
Here are some key findings:
Support Matters:
- Research from BMC Musculoskeletal Disorders shows that armrests significantly reduce the load on your neck and shoulder muscles. This is especially true for tasks like typing and using a mouse.
Adjustability is Key
Fixed armrests are often the culprit behind discomfort. Studies emphasise the importance of adjustable armrests that allow you to customise the height, width, and angle.
Whole-Body Ergonomics
Office chair armrests are just one piece of the puzzle. A well-designed chair, a properly positioned desk, and good habits all play a role in preventing pain and promoting comfort.
Tips for Office Chair Armrest Success
If you’re still on the fence about armrests, here’s my advice:
1. Choose adjustability
Look for a chair with armrests that are adjustable in height, width, and angle. This will give you the flexibility to find a position that works for your body.
2. Set them up correctly
Your armrests should support your arms without lifting your shoulders or overreaching. Your elbows should be at a 90-degree angle, and your wrists should stay straight. But most importantly, it should be at the same height of your desk. So, your forearm is resting flush on both the armrests and desk.
3. Don’t over-rely on them
Armrests are there to support you, not to carry you. Avoid leaning heavily on one side or slouching forward. Stay mindful of your posture and make movement a priority.
4. Avoid office chairs with fixed armrests or without
Think about it: how do you rest your arms when they get tired? Would you put them on the desk? That would lead to you leaning forward and stressing the wrist when using the mouse or typing. You need your arm relaxed and by your side to reduce back and shoulder pain.
The Final Verdict
So, should you use armrests?
The answer is a big ‘YES’.
But, like all ergonomic, use adjustable ones.
Armrests are a valuable tool for comfort and preventing pain, but only if used correctly.
Think of your home office like a puzzle. Armrests are just one piece, and they need to fit seamlessly with the rest of your ergonomic setup. Take the time to experiment, adjust, and find what works best for you. Your body will thank you for it.
As for me, I’m now an armrest advocate—but only for chairs that let me customise the fit. These days, I work pain-free and share this lesson with every remote worker I meet.
Don’t let a small detail like armrests be the weak link in your setup. Get it right, and you’ll feel the difference every single day.
What’s your take on armrests?
Still not sure how to adjust and use them correctly? Check out this Ergonomic Workstation Toolkit
