Here’s a quick guide for how to position office chairs, broken down by correct anatomical positioning.
- Feet should be flat on the floor, while thighs should be horizontal and arms should be even with the height of the user’s desk.
- The seat should be deep enough so that the user can sit with his or her back against the backrest of the chair while leaving about 2″-4″ between the back of the knees and the seat of the chair.
- Knees should be at a 90 degree angle while seated to provide proper support
- Your spine curves inward toward your lower extremities, making it difficult to support your back while seated. Lumbar support should press against your lower back while sitting up straight all the way back in the seat. If your office chair doesn’t have one built in, there are plenty of cheap, effective solutions out there.
- Set your backrest high & forward to keep your spine aligned straightly. Slouching down/forward as you tire compresses your spine & lumbar discs.
- Keep elbows close to the body & supported at approximately a right angle (one side parallel with your spine & one side parallel with the floor).
- Adjust armrest height such that your shoulders are relaxed & your forearms are parallel with the floor.
- Wrists should remain in a neutral position (parallel to the floor, in line with forearm) while typing. Angling your wrist for a sustained period can result in an array of WMSD’s.
- Keep neck straight with slight, natural downward tilt while working without maintaining an awkward position or leaning forward. Position monitor at least 20″ away from eyes, angled 10-20 degrees down such that the entire screen is at the same focal distance.
Want to learn more about ergonomics than how to position office chairs? Read more in our ergonomic office overview!