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1. Begin by adjusting your chair away from the work surface so you don’t subconsciously compensate for inadequacies in the workstation.
2. Lower the chair so your feet are flat on the floor with your knees slightly lower or even with your hips (knees should never be higher than hips). The front of the seat pan should be a fist distance from the back of your knee.
3. Adjust the seat pan tilt to set your pelvis in its natural position.
4. Adjust the back angle to allow you to sit upright in comfort. Your ears and shoulder should be aligned to allow the vertebrae in your neck to carry the weight of your head, instead of your neck muscles.
5. Adjust the back height so you experience full support in your low back (i.e., approximately belt line height).

After achieving the proper fit, pull the chair up to your worksurface to see what changes need to be made to allow you to work in this ideal seated posture. For example, check the placement of your computer monitor and keyboard/mouse. A monitor that is too far away causes you to lean forward or extend your neck, and a keyboard/mouse that is too high or far away requires harmful elbow extension that pulls your shoulders and head forward. Use our Workstation Design guidelines to help you decide what needs to be changed.

Seat adjustments may vary throughout the day depending on your current activity. The images below illustrate sitting positions for three different activities. Note that the use of armrests is appropriate for a relaxed position, but not for active keyboarding.