You may have purchased your own office chair for the first time or perhaps you’ve always been used to grabbing the first available chair in the office and never bothered adjusting it for your own requirements.
You will likely spend a large proportion of your day in your chair, so it is important you are sitting comfortably to avoid muscle strains and other posture related problems.
To help out, we will go through the most common adjustments you might find on a task chair and how best to set them up.
Chair Height
Whatever chair you use, it should be the right height for the table or desk you are using.
Raise or lower your chair so that when your hands rest lightly on your keyboard, your elbows form a 90° angle and your wrists are straight.
Lumbar Support
Support your back by sitting at the back of the seat against the backrest. If your chair has adjustable lumbar support, arrange it so it is level with the small of your back.
A separate support cushion can be helpful if you don’t have this feature.
Seat Depth
If your chair has this option, adjust it so that you don’t have excess pressure on the back of your thighs or knees from the edge of the seat.
Ideally your knees should be slightly lower than your hips.
Back Tilt
Some chairs tilt back when you put pressure on them which allows your back to move rather than remain static all day.
Adjust the tension so that, without too much force, you can recline slightly when you lean back. How much the tension needs to be adjusted will depend on your individual weight.
On some chairs the seat and back will tilt while on others it will just be the back.
Arm Rests
If your chair has adjustable arms, these should be set up so that you avoid hunching your shoulders or straining your back.
Like the chair height, adjust the height of the arms so that your elbows are at a 90° angle when resting on them. Some also allow you to change the angle and width of the arms so that your elbows can remain close to your body.
You may also need to move the arms further back, if you have this option, so that you can still move close to your desk.
Now that you have your chair at the right height for your desk and keyboard, there may be a few other pieces of equipment you now need to adjust.
The top of your screen should be level with your eyebrows so you may need to use a riser or laptop stand to bring it up to the right height. A pile of heavy books does the same job if you need a quick fix.
Your feet should be flat on the floor. If they are not, then a footrest or again some books will help you get comfy.
We have used the Herman Miller Mirra 2 here as it is one of our most popular chairs.
This video gives a more in depth guide into how to adjust this model and demonstrates some of the best sitting positions, whether you use this chair or a different make and model.
It will probably take a bit of time to find the best settings for your individual chair but by getting the ergonomics right, most people avoid a lot of the discomfort from sitting down all day. Taking regular breaks to stretch out can also be helpful, as can periods of working standing up.
If you need help finding a particular adjustment on your chair or more advice on how to work well, then give us a call or send us a message and we will be glad to offer some tips and advice.
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