Guide: Adjusting Your Office Chair – Step by Step
There’s really only one way to sit ergonomically: by changing position frequently. This applies whether you’re sitting in an office chair or any other type of chair, and it becomes even more important the longer you spend sitting. Staying in the same position for too long puts static strain on your body, which can lead to back problems. However, when it comes to office chairs, certain adjustments can help create better conditions for ergonomic sitting.
How to adjust your office chair properly:
- Seat height
Adjust the seat height according to your height. Your feet should rest flat on the floor while your back is pressed against the backrest. - Seat depth
Adjust the seat depth so you can fit 2-3 fingers between the seat edge and the back of your knees when sitting fully back in the chair. - Backrest height
Set the backrest height so it fully supports your back. Adjust the lumbar support to match the natural S-shape of your spine. - Armrests
Adjust the armrest height so your elbows form a 90 to 100-degree angle. If using a height-adjustable desk, set it to the same height as the armrests. Choose armrests adjustable in width, depth, and height for optimal ergonomics. - Headrest
Adjust so your head remains upright when resting against the headrest. - Tilt resistance
The chair’s tilt resistance should neither be too loose nor too firm. It should support your natural movements while providing stable support. For best possible ergonomics – never lock the backrest or seat!
Your best position is your next position!
More ergonomic tips:
- Whether you're sitting or standing, adjust the desk height so that your elbows form a 90- to 100-degree angle.
- Keep your wrists straight and parallel to the desk, rather than angled upwards.
- Maintain a distance of 50–80 cm between your head and the screen.
- Use an adjustable monitor arm if possible. The top of the screen should be at eye level.
