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How to adjust your ergonomic chair

Unlock your office chair's full potential with our quick guide.

Ever wondered why ergonomic chairs come with more controls than a light aircraft? We've put together a quick guide on how to adjust your chair to provide you optimal comfort, support and back pain reduction.

Why invest in an ergonomic chair?

There are three key spots in your workspace that impact your posture: the seat, the desk or keyboard, and the floor. To stay comfy, at least two of these need to be adjustable. If you can only make one change, go for a fully adjustable chair—it's an absolute must. A well-designed and properly adjusted chair is crucial for a safe and productive computer setup. A good chair supports your back, legs, bottom, and arms, while cutting down on awkward postures, pressure points, and strain. More adjustability means a better fit for you, support in different sitting positions, and the ability to switch it up during the day. This is especially important if more than one person uses the chair. A basic rule of ergonomics is that there is no such thing as an "average" person.


Height adjustment

1. Stand in front of the chair.

2. Adjust the height so the highest point of the seat, when in the horizontal position, is just below the knee cap.

3. Once your chair is properly adjusted for your height, check if you can sit at the desk comfortably with your legs underneath.

If you cannot fit your legs under the desk or there is not enough space to move them freely, your desk is too low for you! Consider purchasing an adjustable height desk.

If you can sit comfortably but need to elevate your arms in order to place them over the desk, your desk is too high. Adjust the chair height so your elbows are about the same height as the desk. If you cannot place your feet flat on the floor, consider purchasing an ergonomic footrest that is adjustable to support both feet and allows you to keep your feet flat and firm on the footrest.

Seat pan
Seat pan

Seat pan adjustment

4. Sit on the chair and keep your feet flat on the floor.

5. Check that the clearance between the front edge of the seat and the lower part of the legs (your calves) fits a clenched fist (about 5 cm or 2 inches) and adjust the “depth” of the seat pan accordingly.

The seat pan should provide support for most of the thigh without contact between the back of your knee and the front edge of the seat pan. A footrest may also be used to elevate the slightly to relieve pressure on the back of your leg.

Back rest
Back rest

Back rest adjustment

6. Adjust the back rest forwards and backwards as well as up and down so that it fits the hollow in your lower back.

7. Sit upright with your arms hanging loosely by your sides. Bend your elbows at about a right angle (90 degrees) and adjust the armrest(s) height until they barely touch the undersides of the elbows.


Armrest adjustment

8. Remove the armrests from the chair if this level can not be achieved or if armrests, in their lowest adjustment, elevate your elbows even slightly.

9. Tilt the seat itself forwards or backwards if you prefer.

Regular movement

Regular movement and standing up from your desk are vital for maintaining good health and preventing the negative effects of prolonged sitting. Taking short breaks to stretch, walk around, or simply stand up can improve circulation, reduce muscle stiffness and boost overall energy levels. It also helps to alleviate eye strain and mental fatigue, making you more focused and productive. Incorporating these small habits into your daily routine can significantly enhance your physical and mental well-being, leading to a healthier and more balanced work life.


At Interval, we truly care about our staff's wellbeing. We understand that a comfortable and ergonomic workspace is essential for maintaining health and productivity. By investing in quality, adjustable furniture and promoting good posture, we're committed to creating a supportive environment where our team can thrive. Your comfort and health are our top priorities, because we believe that happy, healthy employees are the foundation of our success.

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