How to adjust your office chair for maximum comfort and support

Your office chair isn’t just where you sit. It’s the base that supports your spine, pelvis, and shoulder girdle throughout the workday. If it’s not adjusted to fit your body, even a well-designed chair can lead to poor alignment and unnecessary strain. Over time, this can overload key structures like the lumbar intervertebral discs, the neck and shoulder stabilisers, and the hip flexors, contributing to discomfort, muscle fatigue, and persistent postural issues.

A properly adjusted chair helps distribute your body weight evenly and keeps your spine in a neutral alignment, with your pelvis level, your lower back supported, and your arms and legs positioned to minimise tension. This reduces static load on your postural muscles and helps prevent the kind of low-grade, sustained stress that contributes to musculoskeletal pain.

Adjusting your chair is one of the simplest and most effective ways to support your body during the workday, and small tweaks can make a big difference. Here’s a straightforward guide to help you get it just right.

Step-by-step guide to adjusting your office chair

1. Set the height:

Sit down and ensure your feet are flat on the floor, with your knees at a 90-degree angle. Use the height adjustment lever (usually under the seat) to raise or lower the chair.

2. Position the lumbar support:

The curve of your lower back should fit snugly against the chair’s lumbar support. Adjust the backrest up or down if possible to align it with your spine's natural curve.

3. Adjust the seat depth:

There should be 2–4 inches of space between the back of your knees and the seat edge. Slide the seat pan forwards or backwards to achieve this, which helps maintain good circulation.

4. Align the armrests:

Relax your shoulders and ensure your elbows rest comfortably on the armrests at about a 90-degree angle. Avoid armrest positions that force your shoulders to hunch.

5. Fine-tune the tilt tension:

Adjust the tilt tension to recline without straining but still feel supported. This is especially helpful for changing positions and giving your back a rest.

6. Set the backrest angle:

Find a comfortable angle that supports your spine’s natural curve. Whether you prefer sitting upright or slightly reclined, adjust until it feels right.

7. Double-check seat height for screen level:

Your eyes should align with the top of your computer screen. If your chair height is correct but leaves your feet dangling, consider adding a footrest for support.

Conclusion

A properly adjusted office chair can make all the difference in your workday. By following these steps, you can improve your posture, reduce discomfort, and create a healthier workspace. Remember, small adjustments can have a big impact, so take the time to customise your chair to fit you perfectly.

‍