How to Properly Adjust Your Office Chair

9/23/20232 min read

The vast majority of people have to sit in an office chair when they work in an office or perform long hours of seated work. It is therefore important to adjust your office chair correctly to ensure that your body is correctly supported, fatigue is reduced and productivity is increased. Here are the steps detailing how to properly adjust your office chair, including seat height, armrest height and backrest angle.

1. Adjust the seat height:

Seat height is the most basic adjustment on your office chair. The correct seat height ensures that your feet are flat on the floor and that your thighs are parallel to the floor. This helps reduce pressure on your lower back and neck.


Sit in the chair so that your back is snug against the backrest.

Make sure your feet are flat on the floor; if your feet are dangling, adjust the seat height until your feet can easily reach the floor.

Your knees should be at approximately the same height as your hips, with your thighs parallel to the floor.

2. Adjust the height of the armrests:

Correct adjustment of the armrest height ensures that your elbows can bend in their natural position and support your wrists and forearms. This helps reduce tension in your shoulders and arms.


Sit in a chair and make sure your elbows are close to your body and bend naturally with your body.

Adjust the height of the armrests so they are aligned with or slightly below your elbows.

Make sure the armrests do not lift your shoulders but provide slight support.

3. Adjust the angle of the backrest:

Backrest angle adjustment ensures that your spine is properly supported and provides maximum comfort. The angle of the backrest can usually be fine-tuned to your preference.


Sit in the chair and make sure your back is pressed against the backrest.

Adjust the angle of the backrest so that your back is comfortable. Typically, lean back slightly so that your spine is at a comfortable angle to the backrest.

Make sure the backrest provides enough support so that your spine maintains its natural curvature and is not excessively curved or flat.

Extra Tip:

Every so often, perform some simple stretching exercises to reduce muscle fatigue and improve circulation.

Use a footrest to help adjust the height of your seat, especially if you can't get your feet flat on the floor.

Adjusting your office chair can take some time and experimentation, but proper posture and support can significantly improve your comfort and productivity at work. Adapt your office chair to your physical needs and personal preferences to ensure you stay at your best at work.