A Healthy Working Position: How to Set Up Your Chair and Desk Properly

1. Adjust Your Office Chair for Optimal Support

Your office chair is the foundation of your sitting posture. Proper adjustments ensure that your spine is supported, circulation is not restricted, and your body remains in balance throughout the day.

a. Adjust the Chair Height – Create an Open Hip Angle

• Your feet are flat on the floor.
• Your knees are lower than your hips.
• The angle between your torso and thighs is greater than 90°.

Why this matters: An open hip angle helps position your pelvis neutrally, allowing the natural curve (lordosis) in your lower back to form. This evenly distributes pressure across your intervertebral discs and reduces strain on your spine.

b. Adjust the Seat Depth – Avoid Pressure Behind the Knees

Seat depth should correspond to the length of your upper thighs. Make sure there’s:

• About a fist’s space between the front of the seat and the back of your knees.

This prevents pressure on your knees while allowing full contact between your lower back and the lumbar support. It also improves blood flow and leg mobility.

c. Support Your Lower Back – Adjust Lumbar Support

Your chair’s lumbar support should fit the natural curve of your lower back.

• Adjust the backrest height so the lumbar support rests comfortably against your lumbar spine.
• The exact position depends on your torso length, so fine-tune until you feel a gentle but firm support.

Proper lumbar support maintains spinal alignment and prevents slouching or overextension.

d. Adjust Armrests (if applicable) – Support Your Arms Without Strain

• Support your elbows at about a 90° angle.
• Keep them close to your body.
• Armrests should slightly raise your shoulders (about 0.5 cm).

This setup minimizes tension in your shoulders and neck and prevents fatigue from unsupported arms.

2. Adjust Your Desk Height – Align with Your Arm Position

Your desk should be at a height that allows:

• Your elbows to rest at a 90° angle.
• Your forearms to lie comfortably on the work surface.

If your desk is too high, it may cause shoulder elevation and strain. If it’s too low, you may find yourself hunching forward.

Final Tips

• Take regular movement breaks to prevent stiffness and improve circulation.
• Use a footrest if your feet don’t reach the floor.
• Keep your screen at eye level to avoid neck strain.

A well-adjusted chair and desk create the basis for a healthier and more productive workday. Investing a few minutes to optimize your setup can lead to long-term benefits for your posture, comfort, and overall well-being.