If you spend hours at a desk each day, getting your office chair set up properly makes a huge difference. Not only can it improve comfort, but it can also help with back support, reduce fatigue, and improve focus. When paired with an ergonomic desk and chair setup, these adjustments can do wonders for your body.
In this guide, we’ll walk you through how to set up your chair step-by-step using proper sitting ergonomics, with a focus on comfort, support, and avoiding common mistakes.
Why Chair Setup Matters
When your chair isn’t set up right, you’re more likely to slouch, hunch, or strain without even realising it. That can lead to sore shoulders, tight hips, or long-term back pain. Taking just a few minutes to get things dialled in properly can help prevent all of that. And make your workspace feel a lot better.
Start With Chair Height Adjustment
Let’s begin with the average seat height for an office chair. This is usually between 40 to 53 cm. But the “right” height depends on your body.
Here's what to do:
- Stand in front of your chair and adjust the seat so it’s just below your kneecaps.
- Sit down and check that your feet are flat on the floor and your knees form a 90-degree angle.
- Your thighs should be parallel to the floor. This helps keep weight evenly distributed through your hips.
This is your ideal chair height adjustment starting point.
Dial In Your Lumbar and Back Support
Proper lumbar support helps your spine stay in its natural curve. Without it, you're more likely to slump or lean forward over time.
Adjust the lumbar support so that:
- it fits snugly into the curve of your lower back
- it allows you to sit back fully in the chair without slouching
This is key for solid chair back support, and one of the most important parts of maintaining good posture while seated.
Adjust Your Backrest and Recline Angle
Your backrest should support your full back and encourage you to lean back gently rather than hunch forward.
- Set the backrest angle to a slight recline - about 100°–110°
- Make sure it moves with you slightly if you shift or lean
- Avoid locking it upright unless you’re doing very focused work
This relaxed angle supports proper office chair posture and reduces pressure on your lower back throughout the day.
Set Your Armrests Correctly
Armrests help keep your shoulders relaxed and reduce tension in your neck and upper arms.
- Adjust the armrests so your elbows are close to your sides and bent at 90 degrees
- Your shoulders should stay relaxed, not hunched or pushed up
- If your armrests get in the way of your desk or prevent you from pulling in close, it’s better to lower or remove them
This is a critical step in achieving proper ergonomics for office workers.
How to Sit Up Straight at Work (Without Straining)
It’s easy to say “sit up straight,” but hard to do it all day — unless your chair supports you properly.
Here’s what proper sitting ergonomics looks like:
- Feet flat on the floor (or on a footrest)
- Knees level with or slightly below your hips
- Back fully supported, especially your lower back
- Head aligned over your shoulders, not jutting forward
- Elbows relaxed and close to your body
Add in Your Desk Setup
A well-adjusted chair only works when your ergonomic desk and chair setup complement each other.
- Monitor should be at eye level and about an arm’s length away
- Keyboard and mouse should allow your elbows to rest by your sides
- Wrists should stay straight and relaxed while typing
A mismatched desk can undo all your good chair adjustments, so take a moment to get this right too.
Quick Tips to Stay Comfortable
- Take breaks every 30–60 minutes. Stand, stretch, or go for a short walk
- Stay hydrated and shift position slightly throughout the day
- Use accessories like footrests or wrist pads if needed
Avoid These Common Mistakes
- Slouching forward instead of using the backrest
- Chair set too high or low, leading to hip or knee strain
- Armrests too high, pushing your shoulders up and causing neck tension
- Leaning on one side, which can twist your posture over time
Getting your chair set up correctly is one of the easiest ways to improve posture and comfort at work. Whether you're working from home or in an office, investing a little time into proper setup can prevent discomfort and help you stay focused.
Remember, good posture isn’t about sitting stiffly all day. It’s about staying supported, relaxed, and aware of how you’re sitting.
