Purchasing an ergonomic office chair is only the first step toward better workplace comfort. The real benefits come from properly adjusting your chair to fit your unique body dimensions. Many Australians spend thousands on premium chairs only to experience discomfort because they never took the time to set them up correctly.
In this comprehensive guide, we will walk you through every adjustment your ergonomic chair offers and explain exactly how to optimise each one. Whether you have just unboxed a new chair or want to get more from your current setup, these principles apply universally.
Understanding Your Chair's Adjustment Points
Modern ergonomic chairs typically offer between five and fifteen adjustment points. While this might seem overwhelming at first, each serves a specific purpose in supporting your body. The most common adjustments include seat height, seat depth, lumbar support, armrest height and width, backrest tilt, and headrest position.
Before making any changes, sit in your chair naturally and take note of where you feel pressure or discomfort. This awareness will help you identify which adjustments need the most attention. Keep a notepad handy to track changes that work well for you.
Setting the Correct Seat Height
Seat height is arguably the most important adjustment and should be your starting point. When seated, your feet should rest flat on the floor with your thighs parallel to the ground. Your knees should bend at approximately ninety degrees, perhaps slightly more open.
If your desk is too high for this position, consider using a footrest rather than raising your chair beyond the optimal height. Dangling feet create pressure on the underside of your thighs, which can restrict blood flow and cause numbness over time.
Stand next to your chair and adjust the seat pan until it sits just below your kneecap. This provides an excellent starting point for most people before fine-tuning while seated.
Adjusting Seat Depth for Thigh Support
Seat depth, sometimes called the seat slide, determines how much of your thigh the chair supports. Ideally, you want about two to three finger-widths of space between the front edge of the seat and the back of your knees. This gap prevents the seat from pressing into your legs and restricting circulation.
If your chair does not have a seat depth adjustment, you may need to add a lumbar cushion to effectively move your body forward. Alternatively, chairs with adjustable seat depths allow you to slide the seat pan forward or backward to achieve the perfect fit.
Configuring Lumbar Support
Your lower back naturally curves inward, and proper lumbar support maintains this curve throughout the day. Most ergonomic chairs offer adjustable lumbar support in terms of height and sometimes depth or firmness.
Position the lumbar support so it nestles into the small of your back, typically between the belt line and the bottom of your shoulder blades. The support should feel comfortable and firm without pushing you forward out of the chair. If your chair has adjustable firmness, start softer and increase gradually until you find your preference.
- Position lumbar support at the natural curve of your lower spine
- The support should maintain your spine's natural S-curve
- Adjust firmness to personal comfort rather than maximum pressure
- Reassess positioning if you experience lower back fatigue
Setting Up Your Armrests
Armrests are frequently overlooked but play a crucial role in preventing shoulder and neck strain. When properly adjusted, armrests support your forearms while typing without forcing your shoulders to shrug upward or slump downward.
Set armrest height so your elbows rest at approximately ninety degrees when your hands are on the keyboard. Your shoulders should remain relaxed and level. If your chair offers width adjustment, position the armrests so they support your forearms without forcing your elbows outward or inward.
Some users find that removing or lowering armrests entirely works better for their workflow, particularly if armrests interfere with pulling close to the desk. Experiment to find what works best for your specific tasks.
Optimising Backrest Recline and Tilt
The backrest recline angle significantly impacts your comfort during different activities. For focused typing work, a slight recline of about 100 to 110 degrees reduces spinal pressure compared to sitting bolt upright at 90 degrees.
Many chairs offer tilt tension adjustment, which controls how much force is needed to recline. Set this so you can lean back comfortably without feeling like you might tip over. The synchro-tilt mechanism found on quality ergonomic chairs automatically adjusts the seat angle as you recline, keeping your feet grounded.
Change your recline angle throughout the day. Leaning back slightly during phone calls or reading, then sitting more upright for typing, provides variety that reduces fatigue.
Positioning Your Headrest
If your chair includes a headrest, adjust it to support the natural curve of your neck. The headrest should cradle the base of your skull rather than pushing your head forward. When reclined, you should be able to rest your head without straining.
For focused work, you may find the headrest unnecessary and even intrusive. Many users only engage the headrest during breaks, phone calls, or when reading. Some headrests can be angled forward or backward to accommodate different preferences.
Fine-Tuning Over Time
Your ideal chair settings may change as your body adapts or as you take on different tasks. Spend the first few weeks making small adjustments and noting what feels better or worse. Keep the original settings in mind so you can return to baseline if needed.
Consider scheduling a monthly chair check-up where you reassess each adjustment point. Our bodies change with fitness levels, weight fluctuations, and even the seasons. What worked perfectly six months ago might benefit from minor tweaking today.
Resist the urge to set everything to maximum support or firmness. Ergonomic adjustments are about finding balance, not extremes. Overly aggressive settings can cause as much discomfort as having no support at all.
When to Seek Professional Help
If you have followed all these guidelines and still experience discomfort, consider consulting an occupational health professional or ergonomist. They can assess your entire workstation setup including desk height, monitor placement, and keyboard positioning, which all interact with chair ergonomics.
Persistent pain despite a properly adjusted chair may also indicate an underlying condition that requires medical attention. Never ignore ongoing discomfort, as early intervention prevents more serious problems from developing.
Taking the time to properly set up your ergonomic chair is an investment in your long-term health and productivity. By methodically working through each adjustment point and fine-tuning over time, you will create a seating experience that supports you through even the longest workdays.