Should I Remove Arm Rests From My Chair for Better Ergonomics?

According to the Canadian Centre for Occupational Health and Safety, armrests should be removed if they are non-adjustable and elevate your elbows, even slightly. Deciding "should I remove arm rests from my chair" is a crucial ergonomic consideration that can significantly impact your posture and long-term comfort.

Quick Summary

This guide explains the circumstances under which removing or keeping chair armrests is beneficial for your ergonomic setup. It covers the pros and cons of both options, from freeing up movement to preventing shoulder strain, to help you make an informed decision for a healthier and more productive workspace.

Key Points

• Check adjustability before removal: If your armrests are fully adjustable (height, width, depth, pivot), you may not need to remove them; first, try adjusting them to the proper ergonomic position.

• Remove for non-adjustable arms: If your armrests are fixed or cannot be lowered to a height that allows your elbows to rest at a 90-degree angle without elevating your shoulders, removal is often the better choice.

• Address overreaching issues: Remove armrests if they prevent you from pulling your chair close enough to your desk, which forces you to overreach for your keyboard and mouse and causes shoulder strain.

• Promote core engagement: Removing armrests can encourage more active sitting and better core engagement, but this requires mindful posture and a properly configured desk height.

• Support versus freedom: Weigh the benefits of forearm and upper body support (with armrests) against the benefits of greater freedom of movement and workspace efficiency (without armrests).

• Consider your work tasks: For tasks involving long periods of typing, properly adjusted armrests can be highly beneficial, whereas for tasks requiring dynamic arm movements, armless chairs are more suitable.

• Test incrementally: Adjust your chair setup gradually and monitor how your body feels to determine the best solution for your long-term comfort and productivity.

To remove or not to remove? Evaluating your workspace

Deciding whether to remove your chair's armrests depends on your individual needs, tasks, and the adjustability of your equipment. While fully adjustable armrests are often ideal, fixed or poorly positioned ones can cause issues. Non-adjustable armrests that prevent you from sitting close to your desk with your elbows at a 90-degree angle should likely be removed.

Consider the type of armrests you have

Adjustability is key for armrests. Fixed or limited armrests can promote poor posture, such as causing shoulder tension if too high or offering no support if too low.

Reassess your seating position

If armrests force you to reach forward to type, causing strain on your shoulders, neck, and back, removing them may be beneficial. This allows you to sit closer to your desk, keeping your keyboard and mouse within comfortable reach and improving overall posture.

The benefits of removing armrests

• Greater freedom of movement: Useful for tasks requiring wide motions.
• Better access to your desk: Reduces overreaching and strain.
• Space efficiency: Allows the chair to tuck under the desk.
• Budget-friendly: Armless chairs can be more affordable.
• Encourages core engagement: Promotes better posture through increased core muscle use.

The benefits of keeping armrests

• Reduced shoulder and neck strain: Supports arm weight, relieving pressure during prolonged sitting.
• Improved typing and mouse control: Provides stability for wrist and hand movements, potentially preventing RSIs.
• Promotes good posture: Properly adjusted armrests support a neutral arm position and help maintain an upright posture.
• Aids in mobility: Offers support for getting in and out of the chair.
• Increased comfort for breaks: Provides a resting place for the upper body.

Armrests vs. armless for different tasks and setups

Feature	Armrests	Armless	Reason
Primary Task	Prolonged typing, mouse use, and computer work.	Dynamic tasks, writing, drawing, or playing instruments.	Armrests provide stable forearm support for focused, repetitive tasks, while armless chairs offer more freedom of movement.
Workspace Size	Better for larger desk areas where space isn't a concern.	Ideal for compact workstations where tucking the chair under the desk is necessary.	Armrests can get in the way in tight spaces, while armless chairs are more space-efficient.
Ergonomic Needs	Provides support to reduce strain on shoulders and neck, but only if fully adjustable.	Forces core engagement for better posture but can increase shoulder strain without other support.	Adjustable armrests are key for ergonomic support; otherwise, they can be a hindrance. Armless can force better posture but requires careful workstation setup.
Posture	Encourages a relaxed, neutral arm and shoulder position when adjusted correctly.	May encourage slouching to rest arms on the desk, potentially leading to back pain.	Proper adjustment of armrests promotes good posture, while armless chairs can lead to slouching if other support is lacking.
Cost	Often featured on higher-end, ergonomic chairs.	Typically a more budget-friendly option.	The added complexity and materials of adjustable armrests contribute to a higher cost.

The best of both worlds: Adjusting for optimal ergonomics

Before removing armrests, explore their adjustability. Many ergonomic chairs have multi-directional armrests. Properly adjusting them can significantly improve your setup.

To check for proper adjustment:

• Sit comfortably: Sit fully back with feet flat.
• Relax your shoulders: Let arms hang naturally.
• Bend your elbows: Form a 90-degree angle.
• Adjust height: Position armrests just touching the underside of your elbows.
• Check distance: Ensure armrests are close enough to avoid reaching for controls.

If the lowest setting still elevates your elbows, removing them may prevent strain. For varied tasks, adjustable armrests offer flexibility.

Ultimately, the decision depends on your comfort and needs. Monitor your body for strain and adjust your setup accordingly.

Conclusion: Making the right choice for your comfort

The decision to remove chair armrests is crucial for ergonomic well-being. Removing non-adjustable or poorly positioned armrests can improve posture and reduce strain by allowing closer desk access and greater movement freedom. Conversely, properly adjusted armrests provide essential support, preventing fatigue during extended computer use. Your final choice should be based on your individual body, work habits, and workspace. Prioritize comfort and health to create a healthier, more productive environment.

Frequently Asked Questions

When should you remove armrests from an office chair?

You should remove armrests if they are not adjustable, are positioned too high, and prevent you from pulling your chair close to your desk with your elbows bent at a 90-degree angle. This helps prevent shoulder shrugging and overreaching, which can cause strain and fatigue.

What are the benefits of an armless office chair?

Benefits include increased freedom of movement for dynamic tasks, the ability to pull your chair closer to your desk, space efficiency for smaller offices, and potentially improved posture by encouraging core engagement.

Can removing armrests cause back or neck pain?

Yes, if not replaced with proper support, removing armrests can lead to increased neck and shoulder strain, as your muscles will have to bear the full weight of your arms. Without arm support, some people may also have a tendency to lean forward, which can cause back pain.

How do I know if my armrests are positioned correctly?

To check for correct positioning, sit with your feet flat on the floor and your arms hanging loosely by your sides. Bend your elbows to 90 degrees and adjust the armrest height so they just touch the underside of your elbows.

Are adjustable armrests better than no armrests?

Adjustable armrests are often better than no armrests because they offer the flexibility to provide support when needed while still allowing you to move them out of the way. They offer the best of both worlds by accommodating various tasks and personal preferences.

What if my chair's armrests are part of its structure?

In some chairs, especially budget or older models, the armrests are structurally integrated. Attempting to remove them could compromise the chair's stability. Always check the manufacturer's instructions or inspect the chair's frame before attempting to remove armrests.

Does removing armrests improve posture?

Removing armrests can improve posture by allowing you to move closer to your desk and avoid overreaching. However, it may also encourage slouching to rest your forearms on the desk if your chair or desk height is not properly adjusted.