Adjusting the Chair

2) Adjust the chair height:
The chair height should allow you to have your feet comfortably on the ground and high enough so your elbows are approximately level with the keyboard.

(If the keyboard is too high or not on an adjustable keyboard tray, raise the chair and use a footrest)

3) Adjust the back of the chair:

Most chairs have a ratchet design. (classically styled chairs use a turn knob at the bottom). To adjust simply lift the back of the chair and listen for the clicks. To reset the chair, lift all the way to the top and it will drop back down.

Lift the chair so the lumbar support (the thickest part of the back) is right above the hip bones (about where your belt loops are)

With your back against the back rest, tilt the back rest slightly backwards (about 10-20 degrees off vertical) so your back is supported by gravity.

4) Adjust the seat tilt:
Many chairs have a seat tilt feature. Lift the lever and rock the tilt so your weight is evenly distributed between the hips and the legs.

People with a history of back problems, especially sciatica, can benefit from a seat tilt angled forward (so the knees are lower than the hips)

5) Adjust the arm rests:
Adjust the arm rests so the comfortably support the forearms while working.

It's important that arm rests are comfortable, and not raised higher than absolutely necessary or leaned on too much.

If they interfere with getting close to the keyboard, consider turning them backwards (if possible) or removing them.

Recommended Chair Features

Adjustable height back rest Back angle adjustment Adjustable seat height Adjustable height arm rests Adjustable seat pan tilt and depth 5 caster (star) base

Larger back supports give more support, but can interfere with arm movement.

Avoid "loop" style armrests or ones that can't be removed.

Look for chair seats that:

• Can be adjusted forward and back, OR are the right size to fit your leg length.
• The chair seat should allow you to place your first 3 fingers (about 2 inches) between the front edge of the seat and the back of the knee when your back is against the back rest.