Most people sit in their office chair at whatever height it came set to and never touch another adjustment. That’s a problem — because a chair set to the wrong position for your body causes back pain, leg fatigue, and poor posture regardless of how much it cost. Here’s exactly how to adjust every part of your chair correctly, step by step.
In This Guide
The Right Order Matters
Always adjust your chair in this order: seat height first, then seat depth, then lumbar, then armrests, then tilt. Each adjustment affects the next — if you set your armrests before your seat height, you’ll likely have to redo them. Follow the sequence and you’ll dial in a correct position in under 10 minutes.
Step 1: Seat Height
Goal: Elbows at 90° when typing, feet flat on the floor (or footrest), knees at or slightly below hip height.
Sit all the way back in the chair. Adjust the seat height until your elbows are at approximately 90° when your hands rest on the keyboard — this is the correct height for your arms. Then check your feet. If they don’t rest completely flat on the floor at this height, you need a footrest. Don’t lower the chair to get your feet flat — that will put your elbows too high and strain your shoulders.
Step 2: Seat Depth
Goal: 2-3 finger widths between the front edge of the seat and the back of your knees.
If the seat is too deep, it will cut into the back of your thighs and restrict circulation. If it’s too shallow, you lose thigh support. Slide the seat forward or backward (if your chair has this adjustment) until you can fit 2-3 fingers between the seat edge and the back of your knee comfortably.
Step 3: Lumbar Support
Goal: Support the inward curve of your lower spine at roughly belt height.
Sit all the way back. The lumbar support should push gently inward at the small of your back — not at your mid-back, not at your tailbone. Adjust the height of the lumbar until it sits at belt level. If your chair’s lumbar doesn’t reach the right position, a separate lumbar cushion gives you more precise placement.
Step 4: Armrests
Goal: Shoulders relaxed, elbows lightly supported, forearms parallel to the floor.
Armrests should support your forearms gently — not hold them up (which raises your shoulders) and not be so low you can’t reach them. Set them high enough that your shoulders drop naturally, then position them close enough to your body that you’re not reaching outward to rest on them.
Step 5: Backrest Tilt
Goal: Slight recline (100-110°) for reduced disc pressure.
A perfectly upright 90° posture isn’t actually ideal — a slight recline of 100-110° reduces pressure on your lumbar discs. Unlock the tilt and lean back slightly until the backrest supports you at a comfortable recline. Set the tilt tension so the backrest resists your weight without requiring effort to sit upright.
What If Your Feet Don’t Reach the Floor?
Don’t lower your chair. Keep the seat at the correct height for your arms and add a footrest to bring the floor up to your feet. This is the correct solution — lowering the chair to reach the floor compromises your arm position and causes shoulder and wrist strain.
Products That Help When Your Chair Falls Short
Everlasting Comfort Lumbar Cushion
If your chair’s built-in lumbar support doesn’t reach the right position, this cushion with adjustable strap lets you place support exactly where you need it — at belt height where it should be.
ComfiLife Lumbar Support Pillow
A firmer lumbar option for people who need more active support — the ComfiLife maintains its shape better than softer alternatives and provides consistent pressure at the lumbar curve throughout the day.
Prices may vary. All Amazon links are affiliate links — we may earn a small commission at no extra cost to you.