Posture and ergonomics

Adjusting your office chair

Set up your chair for a comfortable, neutral seated posture.

1. Seat pan

1. HeightSet it so your upper legs are parallel to the floor when your upper and lower legs form a 90° angle, your low back has firm contact with the backrest, and your feet are flat on the floor.
2. DepthSet the distance between the seat and the backrest so that, when the base of your spine touches the backrest firmly, two to three fingers slide easily between the back of your lower leg and the front edge of the seat.
3. InclinationChoose an angle that keeps your upper leg parallel to the floor, or tilted up slightly toward the knee. This should avoid pressure points and give you the feeling of equal pressure across the parts of you touching the seat.

2. Backrest

1. InclinationSet between vertical and about a 10° recline, wherever you are most comfortable keeping contact with both your upper and lower back.
2. HeightSet it so the lumbar support fits into the low back, or lumbar, area of your back.

3. Armrests

1. HeightSet about half an inch below your elbow when your shoulders are relaxed, your upper arm is at your side, and your lower arm is at about 90° to 100° to your upper arm.
2. OrientationSet the angle so you can move close enough to the keyboard that your upper arms can stay at your sides when your hands are on the keyboard.