ADJUSTING
YOUR OFFICE CHAIR
Revised Sep 12, 2011
| This document is under construction.
In the meantime, better instructions on how to adjust your office chair are available at the link below: |
In this document, you will find tips on adjusting various parts of your office chair: the seat, the backrest and the armrests. Proper adjustment of these items will help your comfort, productivity and reduce your risk of injury. Some people even find it helpful to adjust their chair throughout the day, depending on the task they are performing.
|
•
|
How to operate the controls on your chair |
|
•
|
Seat Adjustments |
|
•
|
Backrest Adjustments |
|
•
|
Armrest Adjustments |
SEAT
Seat Depth
Note: Seat depth may not be adjustable on some chairs.
With your back against the backrest, the seat should support most of the length of your thighs, without applying pressure to the back of your knees. Ideally, you should be able to fit a fist (and not much more) between the front edge of the seat and the back of your lower leg.
Seat Height
Your seat height should be set so that your thighs are approximately parallel to the ground when your heels are firmly planted on the ground or a footrest. (A footrest will be required if your work surface is too high and not adjustable.)
NOTE: While you're sitting, your heels don't always have to be firmly planted on the ground. It's important to change positions occasionally.
When your seat is at the correct height, you'll feel uniform pressure along the underside of your legs.
When your seat is too low, you'll feel increased pressure around your buttocks and less pressure closer to your knees.
Adjustment tip: As you cannot usually raise your seat while you are sitting in it, start with your seat at its highest and lower it gradually until it is at a comfortable height.
Click here to learn how to operate the seat height control.
BACKREST
Lumbar Support
Note: Lumbar support may not be adjustable on some chairs.
If your backrest has built-in lumbar support, its height should be such that you feel firm support over the lumbar curve of your lower back.
If your current chair lacks sufficient lumbar support, adding a commercially available lumbar cushion or a rolled up towel can help. This should only be considered if your seat has sufficient depth, so that when you add the extra padding, you don't push yourself so far forward that your upper legs aren't properly supported.
Adjustment tip: While sitting, it is usually easier to lower the backrest (and/or lumbar support) than raise it. So stand up to raise the back rest as high as it goes. Then sit in your chair and gradually lower the backrest until it feels comfortable.
Click here to learn how to operate the backrest height control.
Backrest Angle
Note: Backrest angle may not be adjustable on some chairs.
The backrest angle should be set so that you feel the backrest while you are in your preferred sitting posture. You should not have to lean back to feel it, nor should it force you farther forward than you prefer to sit.
Adjustment tip: Unlock your backrest angle and lean forwards and backwards while looking at your monitor. When you find an angle that feels right, lock the backrest angle.
Click here to learn how to operate the backrest angle control.
ARMRESTS
Note: You may not be able to adjust your armrest height without special tools or at all. Please ask for assistance to remove or adjust the height of your armrests.
Armrest Height
Armrests that are too high will force you to position your arms awkwardly.
While typing, your arms should be able to swing freely. Consequently, armrests should be half an inch or more below your elbows, with your elbows hanging comfortably at your side.
If your arms rest on an armrest while typing, you will be inhibiting normal arm movement which will cause extra strain on your fingers and their supporting structures.
If you would like to rest your arms during other activities, armrests should be higher. If they are too low, you will find yourself slouching or leaning too far sideways.
Distance Between Armrests
The distance between armrests should not hinder easy entry to or exit from your chair. However, if you use armrests, they should be close enough to support a comfortable working posture. The closer you can keep your elbows to your body while working, the more comfortable you will be.
For additional information on how to adjust your new chair, contact your supervisor or Varda Kernerman (ext 55777 or vardak@yorku.ca). If you are experiencing discomfort related to sitting, take a look at more office ergonomics tips or contact Mike Papakyriakou (ext 33477 or mikepapa@yorku.ca)
