Simple Ways to Adjust Your Office Chair for Better Posture

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Make your office chair more comfortable with our expert advice

Co-authored by Mayami Oyanagi and Hunter Rising

Last Updated: August 9, 2024 Fact Checked

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Adjusting Your Office Chair

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Choosing an Office Chair

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Expert Q&A

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Tips

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.

Section 1 of 2:

Adjusting Your Office Chair

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1
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]
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- 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]
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- 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]
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- 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]
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- 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]
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- 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]
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- 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.
6
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]
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- 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]
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- 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]
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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]
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- 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.

Section 2 of 2:

Choosing an Office Chair

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1
Choose a chair that’s made for your body size. Most office chairs are made to fit around 90 percent of people, and they’re made fully adjustable so they have the perfect fit for your body.^{[13]
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Research source} Look at the specs on the chair to see if they’d fit your height. If you are very tall or very short, you may need to order a custom-made chair.
- Also double-check the chair’s weight range. While most chairs support over 250 pounds (110 kg), others may have lower weight limits.
When you sit in the office chair, try to reach for the controls under the seat and on the back without standing up. If you’re able to make the adjustments from a seated position, it’ll be a lot easier to fine-tune and make the perfect adjustments.^{[14]
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Look for a chair that has a seat with adjustable height and tilt. Make sure you can adjust the height of the chair’s seat so it reaches just below your kneecap and feels comfortable while you’re sitting. If you usually lean forward or backward while sitting down, choose a chair that also tilts forward and backward.^{[15]
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- Chair tilt is usually up to personal preference. Tilting your chair forward can help you keep your feet flat on the ground, but tilting backward can make it more comfortable for your back.
The curve along the edge provides more space for your knees so the seat doesn’t dig into the backs of your thighs or calves. If the seat puts pressure on the back of thighs or knees, then choose a different chair.^{[16]
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Look for office chairs that have breathable fabric or mesh so you don’t sweat as much while you’re working. If the seat feels too slippery, you may have to continually readjust throughout the day so you sit with the correct posture.^{[17]
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Make sure you’re able to customize the height and depth of the office chair so it provides lumbar support. Check that the backrest follows the curve of your back so you can sit without developing lower back pain or injuries.^{[18]
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Find an office chair with a stable five-point base. Check the base of your office chair for a star-shaped base that provides balance and stability while you’re sitting. The base should be on casters or wheels so you can easily closer or further away from your work space.^{[19]
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- If your chair has fewer than 5 wheels or casters, then it may be unstable if you shift your weight to one side.
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Pick a chair with armrests that are close to your body without getting in the way. You should be able to easily get in and out of the chair, but the armrests should be as close to your body as possible while you’re sitting. The closer your elbows stay to your body while sitting, the more comfortable and supported you’ll be while typing.^{[20]
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- Look for a chair that has armrests that you can move closer together when you’re using your keyboard and further apart when you’re relaxing or using your mouse.
Armrests should never hamper your movement while you’re working or typing, so make sure you’re able to move them out of the way. Check that you’re able to customize their height for your body size and arm length.^{[21]
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Expert Q&A

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Question

How do I know if my chair is adjusted properly?

Mayami Oyanagi
Physical Therapist
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.

Mayami Oyanagi

Physical Therapist

Expert Answer

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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Question

How can I improve my posture at work?

Mayami Oyanagi
Physical Therapist
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.

Mayami Oyanagi

Physical Therapist

Expert Answer

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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Question

How do I adjust my chair so my computer monitor is at the right height compared to where I'm sitting?

Mayami Oyanagi
Physical Therapist
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.

Mayami Oyanagi

Physical Therapist

Expert Answer

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]
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Jarod Carter, DPT, CMT
Physical Therapist

Expert Interview. 11 June 2020.}

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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]
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Mayami Oyanagi
Physical Therapist

Expert Interview. 27 January 2021.}

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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.

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