Ergonomic office chairs come with various adjustments so you are able to fit the chair to your liking. People tend to buy an adjustable office chair to help with their ergonomics, but just because you have an adjustable chair doesn’t make you ergonomic. Knowing how to adjust your chair to properly fit you is going to be essential to help fix your posture and alleviate any neck or back pain.
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How to Properly Set Up Office Chair
If you have an ergonomic office chair, and you are experiencing discomfort, you may not be using your chair correctly. In order to reap the benefits of an ergonomic office chair, you’re going to have to know how to sit in it, and adjust it properly.
Where To Set Seat Height: To adjust your office chair to fit you, start by changing your seat height. Your feet should be flat on the ground with your legs bent at a 90-degree angle. If your chair is unable to adjust low enough, we suggest using a footrest.
Adjusting Seat Depth: If your chair has an adjustable seat pan, you will also want to adjust this correctly. With your back flat against the backrest, make sure to adjust the seat so that there is at least one inch between the edge of the seat and the back of your knees.
Backrest: Most chairs will have varying backrest adjustments. If your chair has backrest height, move the back so that the lumbar area fits into your lower back. Adjust the backrest tension so that it provides support, which also allows you to move freely.
Where To Position Lumbar Support: Some chairs have built-in lumbar, while others allow you to adjust it. The lumbar support should sit at your lower back. If your chair has lumbar depth, adjust accordingly to your liking.
Adjustable Armrests: Your armrests should always be at the same height. They should sit at about elbow height when your arms are vertically against your sides. If your armrests have width or can pivot, move these until they fit you comfortably.
How To Position Headrest: For chairs with a headrest, adjust the headrest to the base of the back of your head. Your head should not feel like it’s being pushed forward or downward.
5 Helpful Tips To Sit in Ergonomic Chair Properly
- Don’t cross your legs. Sitting for a long period of time with your legs crossed may cause shoulder arthroplasty, forward head posture, and pelvic tilt. Remember to keep both feet on a flat surface.
- Keep your shoulders back and your back straight.
- Never sit for long periods of time. We suggest getting up and moving around every hour. If you sit for long periods of time, you are likely to become uncomfortable and sit in a non-ergonomic position.
- We suggest you don’t sit in the same position for too long, meaning you should take a break to stretch.
- If you are looking to buy a new office chair, make sure you find an adjustable ergonomic chair that has adjustment features that are important to you.
Additional Office Chair Resources
- 5 Best Ergonomic Office Chairs For Back Support
- 7 Best Big and Tall Office Chairs For 2025
- 21 Best Office Chairs For 2025 (Reviews / Pricing)
- Humanscale Freedom Headrest Ergonomic Chair Review
- Herman Miller Aeron vs. Herman Miller Embody: Which is best?
- Herman Miller Aeron Mesh Office Chair (Review / Rating / Pricing)
Sources:
http://ergo.human.cornell.edu/ErgoTools/CornellErgonomicWorkstationAdvisor2018.pdf
https://www.jstage.jst.go.jp/article/jpts/26/11/26_jpts-2014-179/_article/-char/ja/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3216214/
