Chair Setup · Posture

How to Set Up Your Chair for Perfect Posture

Your chair is the foundation of your home office ergonomics. If it’s not set up correctly, you’ll feel it in your back, shoulders, and neck—especially after long workdays.

1. Start with Seat Height

Adjust the seat so that your feet can rest flat on the floor and your knees stay at about a 90-degree angle. If your feet dangle, use a footrest or sturdy box.

2. Check Seat Depth

When you sit all the way back, you should have a small gap—about 2–3 fingers—between the front edge of the seat and the back of your knees. If the seat is too long, you’ll slouch. If it’s too short, your thighs won’t be well supported.

3. Support Your Lower Back

Use the built-in lumbar support if your chair has it. If not, add a small cushion or rolled-up towel to support the natural curve of your lower spine.

4. Adjust the Backrest

Recline the backrest slightly—about 100–110 degrees—rather than sitting bolt upright at 90 degrees. This slight recline can reduce pressure on your lower back.

5. Dial In the Armrests

Raise or lower your armrests until your shoulders feel relaxed and your elbows are bent around 90 degrees. Your forearms should be able to rest gently without shrugging your shoulders up.

6. Make Micro Adjustments During the Day

No single position is perfect all day long. Shift occasionally, recline slightly, and reset your posture every hour or so. Think of your chair as adjustable support—not a rigid mold.

Once your chair is set up properly, pair it with a good desk and monitor position, and you’ll feel the difference in your comfort and focus very quickly.