If your workstation can be adjusted then stand in front of the chair and adjust the height so that the highest point is just below the kneecap. [1] X Research source Then adjust your workstation height so that your elbows form a 90-degree angle when you are sitting with your hands resting on the desk top. [2] X Expert Source Mayami OyanagiPhysical Therapist Expert Interview. 27 January 2021.

Sit on the chair in front of your workstation as closely as possible and feel under the seat of the chair for the height control. This is usually located on the left side. [4] X Research source If your hands are higher than your elbows then the seat is too low. Raise your body off the seat and press the lever. This will allow the seat to rise. Once it’s reached the desired height, let go of the lever to lock it into place. If the seat is too high, remain seated, press the lever, and let go when the desired height is reached.

If you’re very tall and there’s more than a finger’s width between the chair and your thigh, you’ll need to raise your office chair as well as your workstation to achieve the appropriate height. If it’s difficult to slide your fingers under your thigh, you’ll need to raise your feet to attain a 90-degree angle at your knees. You can use an adjustable footrest to create a higher surface for your feet to rest on.

If it’s tight and difficult to fit your fist in the space, your chair is too deep and you’ll need to bring the backrest forward. Most ergonomic office chairs allow you to do so by turning a lever below the seat on the right hand side. If you can’t adjust the chair’s depth, use a low back or lumbar support. If there is too much space between your calves and the edge of the chair then you can adjust the back backwards. There will usually be a lever below the seat on the right hand side. It’s essential that the depth of your office chair is correct to avoid slumping or slouching while you work. Good lower back support will minimize the strain on your back and is a great precaution against low back injuries.

You want to feel firm support over the lumbar curve of your lower back. There should be a knob on the back of the chair allowing the backrest to move up and down. Since it is easier to lower the backrest than to raise it while sitting, start by raising it all the way up while standing. Then sit in the chair and adjust the backrest down until it fits in the small of your back. Not all chairs will allow you to adjust the height of the backrest.

There will be a knob locking the backrest angle in place on the back of the chair. Unlock the backrest angle and lean forwards and backwards while looking at your monitor. Once you reach the angle that feels right lock the backrest into place. Not all chairs will allow you to adjust the angle of the backrest.

Resting your arms on the armrests while typing will inhibit normal arm movement and cause extra strain on your fingers and supporting structures. Some chairs will require a screwdriver to adjust the armrests while others will have a knob that can be used to adjust the height of the armrests. Check on the lower portion of your armrests. Adjustable armrests are not available on all chairs. If your armrests are too high and cannot be adjusted then you should remove the armrests from the chair to prevent them from causing pain to your shoulders and fingers. [9] X Research source

If you have to move your eyes down to reach the computer screen then you can place something underneath it to raise its level. For example, you could slide a box under a monitor to raise it to the proper height. If you have to move your eyes up to reach the computer screen then you should try to find a way to lower the screen so that it is directly ahead of you. [12] X Research source

Unless you get a custom-made chair, you should get a fully adjustable chair so that you can adjust it properly for your body. [13] X Research source