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Make your office chair more comfortable with our expert advice
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If you regularly work at a desk, using an office chair that’s correctly and ergonomically adjusted for your body helps avoid back pain and other problems. Luckily, office chair adjustments only take a few seconds to do so you can feel comfortable whenever you’re sitting down. We spoke to physical therapists for advice on how an office chair should fit your body and support your posture, so keep reading.
Ergonomic Office Chair Adjustments
- Set the chair height so the edge of the seat is just below your kneecaps.
- Position the seat so your feet are flat and your knees are bent to 90 degrees.
- Sit back in your seat so the seat’s edge is a few inches behind your calves.
- Set the backrest height and angle so it fits and supports your lower back.
- Move the armrests up so they’re just below your elbows when they’re bent.
Steps
Section 1 of 2:
Adjusting Your Office Chair
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Establish a comfortable height for your workstation. Try to use a desk or workstation where the main surface is 26.75–28.34 inches (67.9–72.0 cm) off the ground. Some desks allow you to adjust the height, but if not, you can adjust the height of your chair instead. [1] X Research source
- If you can’t fit your legs underneath your workstation, then it’s too low and doesn’t have enough space for you to move freely.
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Change the seat height so your elbows are bent at 90 degrees while seated. Start with the seat height just below your kneecap. Sit upright as close to your desk as is comfortable so your upper arms are parallel to your spine. Let your hands rest on the surface of the workstation or your computer keyboard. Raise the level of your chair so your elbows are bent at a 90-degree angle. [2] X Research source
- Sit on the chair and feel under the seat of the chair for the height control level. This is usually a lever located on the left side, but it can vary between different chair models. [3] X Research source
- If your hands are higher than your elbows, then the seat is too low. Raise your body off the seat and press the lever to raise it higher. Let go of the lever to lock it in place.
- If the seat is too high, remain seated, press the lever to lower the seat, and let go when the desired height is reached.
- Physical therapist Mayami Oyanagi also says that your “wrists should remain neutral [and] not be in an extended or flexed position.” [4]
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Expert Source
Mayami Oyanagi
Physical Therapist Expert Interview. 27 January 2021.
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Keep your knees bent at 90 degrees and your feet flat on the ground. While sitting down, check that your feet are flat on the floor and that your thighs are parallel with them. [5] X Research source
- If your knees are higher than your thighs, then raise your office chair as well as your workstation to the appropriate height.
- If your knees are lower than your thighs or if your feet don’t reach the ground, use an adjustable footrest to raise your feet higher.
- Oyanagi agrees that “your feet need to be supported or [they have] to be completely on the ground” so you aren’t on your tip toes. [6]
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Expert Source
Mayami Oyanagi
Physical Therapist Expert Interview. 27 January 2021.
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Check for a gap between your calves and the front of your office chair. Clench your fist and try to pass it between your office chair and the back of your calves behind your knees. Your fist should easily fit into the space. [7] X Trustworthy Source U.S. General Services Administration Independent U.S. government agency designed to support the basic functioning of the U.S. federal government. Go to source
- If it's tight and difficult to fit your fist in the space, bring the backrest forward so it’s not as deep. Most ergonomic office chairs have a lever below the seat you can turn to make the adjustment. If you can't adjust the chair's depth, use a lumbar support pillow .
- If there is too much space between your calves and the edge of the chair, adjust the backrest further back.
- Using the correct seat depth helps you avoid slumping or slouching while you work. Good lower back support will minimize the strain on your back and is a great precaution against low back injuries.
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Adjust the height of the backrest to fit into your lower back. While sitting properly on the chair with your feet down and your calves a fist-space away from the edge of the chair, move the backrest up or down so it fits into the shape of your lower back. That way, it will provide the greatest support when you lean back. [8] X Research source
- Position the backrest until you feel firm support on the lumbar curve of your lower back.
- Look for a knob on the back of the chair that allows you to move the backrest up and down. Since it is easier to lower the backrest than to raise it while sitting, start by raising it all the way up while standing. Then, sit in the chair and adjust the backrest down until it fits in the small of your back.
- Not all chairs will allow you to adjust the height of the backrest.
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Set the angle of the backrest so it supports your back. If your office chair lets you adjust the angle, move it to about a 15-degree angle when you’re sitting straight up. If the backrest is in the right position, you won’t have to lean back to feel it nor lean farther forward that you like to sit. [9] X Research source
- Look for a knob locking the backrest angle in place on the back of the chair. Unlock the backrest angle and lean forward or backward while looking at your monitor. Once you reach the angle that feels comfortable, lock the backrest into place.
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Raise the armrests so they’re just below your elbows when you’re seated. When you’re sitting, let your arms hang loosely by your sides and bend your elbows to 90 degrees. Raise the armrests up until they barely touch your elbows when you’re resting your hands on the desktop. If they are too high then they will force your arms into an uncomfortable and awkward position. [10] X Trustworthy Source U.S. General Services Administration Independent U.S. government agency designed to support the basic functioning of the U.S. federal government. Go to source
- Resting your arms on the armrests while typing will inhibit normal arm movement and cause extra strain on your fingers and supporting structures.
- Most chairs have a knob or button to change the armrests while others require a screwdriver. Check the sides of your armrest or the chair’s manual to find out how to make the adjustment. Some chairs may not have adjustable armrests at all.
- If your armrests are too high and cannot be adjusted, then remove them from the chair so they don’t cause pain in your shoulders and fingers.
- Some armrests can also adjust so they’re closer together or wider apart. Move the armrests in to support your elbows when you’re typing, and slide them back out if you’re just resting.
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Position your computer screen at your resting eye level. Oyanagi says, “Your monitors should be right in front of you” so you don’t have to look up or down. [11] X Expert Source Mayami Oyanagi
Physical Therapist Expert Interview. 27 January 2021. When you sit up straight in your office chair, position the screen so you’re looking at the center and are able to read everything without straining your neck or moving your eyes. [12] X Research source- If you have to move your eyes down to reach the computer screen, then place something underneath it, like a box or computer stand , to raise its level.
- If you have to move your eyes up to reach the computer screen, take it off the stand or use a shorter workstation.
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Expert Q&A
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QuestionHow do I know if my chair is adjusted properly?Mayami Oyanagi is a Physical Therapist and the owner of PT STOP Physical Therapy & Wellness, an individualized physical therapy practice in Los Angeles, California. With over 14 years of experience, Mayami specializes in orthopedic injuries, manual therapy, and sports medicine. She holds an MS in Physical Therapy from the University of Hartford. Mayami is also a board certified Orthopedic Clinical Specialist. She treats the root cause of her client’s problems by utilizing biomechanical assessments.Your wrists will be neutral, your elbows will be about 90 degrees, your knees and hips will be about 90 degrees, and your feet will be on the ground.
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QuestionHow can I improve my posture at work?Mayami Oyanagi is a Physical Therapist and the owner of PT STOP Physical Therapy & Wellness, an individualized physical therapy practice in Los Angeles, California. With over 14 years of experience, Mayami specializes in orthopedic injuries, manual therapy, and sports medicine. She holds an MS in Physical Therapy from the University of Hartford. Mayami is also a board certified Orthopedic Clinical Specialist. She treats the root cause of her client’s problems by utilizing biomechanical assessments.Try to move every 30 minutes, whether that's standing up, doing a stretch, or just changing your position. Do not stay in a static position. That's the number one rule of keeping the posture healthier.
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QuestionHow do I adjust my chair so my computer monitor is at the right height compared to where I'm sitting?Mayami Oyanagi is a Physical Therapist and the owner of PT STOP Physical Therapy & Wellness, an individualized physical therapy practice in Los Angeles, California. With over 14 years of experience, Mayami specializes in orthopedic injuries, manual therapy, and sports medicine. She holds an MS in Physical Therapy from the University of Hartford. Mayami is also a board certified Orthopedic Clinical Specialist. She treats the root cause of her client’s problems by utilizing biomechanical assessments.You should be looking straight on at your monitor, not up or down, so you should adjust the height of your chair accordingly.
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Tips
- Remember to always sit with good posture . Even if you adjust your chair perfectly, it will not help if you slouch or lean forward while working. Jarod Carter, DPT, CMT suggests using a timer or app that sends you reminders to check your posture. [22] X Expert Source Jarod Carter, DPT, CMT
Physical Therapist Expert Interview. 11 June 2020.Thanks - Oyanagi recommends getting up to move every 30 minutes so you don’t stay in a static position for too long. Stand up, stretch, or get some exercise so you have a small break. [23] X Expert Source Mayami Oyanagi
Physical Therapist Expert Interview. 27 January 2021.Thanks - You may need to make adjustments for different equipment, accessories, and layouts but the chair will usually remain constant for the majority of office setups.Thanks
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References
- ↑ https://www.worksafe.qld.gov.au/safety-and-prevention/hazards/hazardous-manual-tasks/working-with-computers/setting-up-your-workstation
- ↑ https://www.ccohs.ca/oshanswers/ergonomics/office/chair_adjusting.html
- ↑ https://www.ehs.pitt.edu/workplace/ergonomics/chair
- ↑ Mayami Oyanagi. Physical Therapist. Expert Interview. 27 January 2021.
- ↑ https://risk.nv.gov/LP/EPosture/
- ↑ Mayami Oyanagi. Physical Therapist. Expert Interview. 27 January 2021.
- ↑ https://www.gsa.gov/system/files/GSA_Ergonomic_Seat_Adjustment_Guide.pdf
- ↑ https://www.ehs.pitt.edu/workplace/ergonomics/chair
- ↑ https://ergo.human.cornell.edu/DEA3250Flipbook/DEA3250notes/sitting.html
- ↑ https://www.gsa.gov/system/files/GSA_Ergonomic_Seat_Adjustment_Guide.pdf
- ↑ Mayami Oyanagi. Physical Therapist. Expert Interview. 27 January 2021.
- ↑ https://www.ccohs.ca/oshanswers/ergonomics/office/monitor_positioning.html
- ↑ https://www.ccohs.ca/oshanswers/ergonomics/office/chair_adjusting.html
- ↑ https://www.ccohs.ca/oshanswers/ergonomics/office/chair.html
- ↑ https://www.ccohs.ca/oshanswers/ergonomics/office/chair.html
- ↑ https://www.worksafe.qld.gov.au/safety-and-prevention/hazards/hazardous-manual-tasks/working-with-computers/selecting-and-adjusting-your-chair
- ↑ https://www.ccohs.ca/oshanswers/ergonomics/office/chair_adjusting.html
- ↑ https://www.worksafe.qld.gov.au/safety-and-prevention/hazards/hazardous-manual-tasks/working-with-computers/selecting-and-adjusting-your-chair
- ↑ https://www.ehs.pitt.edu/workplace/ergonomics/chair
- ↑ https://www.ehs.pitt.edu/workplace/ergonomics/chair
- ↑ https://www.worksafe.qld.gov.au/safety-and-prevention/hazards/hazardous-manual-tasks/working-with-computers/selecting-and-adjusting-your-chair
- ↑ Jarod Carter, DPT, CMT. Physical Therapist. Expert Interview. 11 June 2020.
- ↑ Mayami Oyanagi. Physical Therapist. Expert Interview. 27 January 2021.
About This Article
Article Summary
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To check whether you need to adjust your office chair, sit in it with your arms resting on your work surface. If they are not at a 90-degree angle with your body, you’ll need to adjust your chair. If your hands are higher than your elbows, you'll want to raise your seat. If your hands are lower than your elbows, lower your seat instead. Then, try to move your clenched fist between your calf and the front of the chair. If it can’t fit, you’ll want to move the back of your seat forward by twisting the lever behind the seat, since the correct depth is important to prevent slouching. You should also adjust the angle of the back until you feel comfortable so you don’t have to lean back or forward in your normal posture. For tips on how to choose the correct office chair, keep reading!
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- "This article gave me a clear idea of how to measure distance from calf to chair edge, which was useful. Other information reinforced what I knew. I am purchasing 20 office chairs for 20 persons in a new office, and want to know adjustability ranges." ..." more
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