How to Adjust Your Ergonomic Chair So It Feels Right for You

Two people can sit in the same ergonomic chair—one feels fine all day, the other gets a sore back in half an hour. The difference is usually not the chair, but whether it’s adjusted for that person. Ergonomic chairs are made to be adjusted. Only when you set it up for yourself will it feel comfortable and support you properly.

Why you need to adjust it

We all have different heights, leg lengths, and back shapes. The factory settings can’t fit everyone. Sitting without adjusting is like wearing shoes you never tried on—sooner or later it gets uncomfortable. Spend a few minutes following the steps below, and your chair will feel much better every day.

Step 1: Seat height

When you sit, your feet should rest flat on the floor. Your thighs should be roughly level with the ground, knees at about 90°. If the seat is too high, your feet dangle and your thighs get pressed. If it’s too low, your knees go above your hips and you lean forward. Most chairs have a lever under the seat or on the side to change height. Set it, then lock it if there’s a lock.

Step 2: Seat depth

With your back against the backrest, leave about a fist’s width between the back of your knees and the front edge of the seat. Too shallow and your thighs don’t get enough support. Too deep and the seat pushes behind your knees, which can hurt circulation and make you slouch. If your chair has a depth adjustment, slide the seat until you get that fist-sized gap.

Step 3: Lumbar support

The lumbar pad should fit the curve of your lower back—right in the small of your back, not too high and not floating in the air. If it’s height-adjustable, move it up or down until it feels supportive but not pushing too hard. If you can change how far it sticks out, set it so it gently supports your back. This helps reduce strain when you sit for a long time.

Step 4: Armrests

When your arms rest on the armrests, your elbows should be at about 90°. The armrests should be level with your desk or a bit lower, so your shoulders stay relaxed when you type or use the mouse. Too high and you shrug; too low and your arms hang. If the armrests move forward, back, or sideways, set them so your arms sit naturally without reaching or squeezing in.

Step 5: Headrest (if you have one)

The headrest is for supporting the back of your head or your neck when you lean back. It should touch your head gently—don’t set it so it pushes your head forward. Adjust the height to the back of your head or just under your neck, and the angle so it matches how you like to relax. If you don’t use it, move it up or back so it doesn’t get in the way.

Step 6: Backrest angle and tension

If your chair has a recline and tension control: sit a bit more upright when you work so you can see the screen and write easily. When you take a break, lean back a little so your back is supported. Set the tension so the chair doesn’t tip back too easily, but still returns when you sit up. Not too loose, not too stiff.

Summary

The point of an ergonomic chair is that you can adjust it—everyone is different, and it only feels right when it’s set for your body. When you get a new chair, go through these six steps once. Then tweak a bit over the first week or two until it feels just right. After that, you’ll sit more comfortably and with better posture.