How to set up your office chair in 5 minutes

Even the best chair only works if it is set up for you. These six steps take about five minutes and make more difference to your comfort than any single feature. Do them in this order, sitting in the chair.

The six steps

1. Seat heightSit back and put your feet flat on the floor. Raise or lower the seat until your thighs are roughly level and your knees are at about the same height as your hips. If your desk is too high to do this, use a footrest.
2. Seat depthSit all the way back. You should be able to fit two to three fingers between the front edge of the seat and the back of your knees. If your chair has adjustable seat depth, slide the seat until you get there.
3. Lower-back supportYour lower back should feel supported, not pushed. If your chair has adjustable lumbar support, move it until it sits in the natural curve just above your belt line.
4. TiltLean back. Adjust the tilt tension until reclining feels balanced: the chair should neither push you forward nor drop you back. Use the tilt limiter to lock the back if you prefer to sit upright while typing.
5. ArmsSet the arms so your shoulders stay relaxed and your elbows rest at about 90°. Bring them close enough to support your forearms without lifting your shoulders. If they get in the way of the desk, lower them.
6. Desk and screenWith your arms relaxed, the keyboard should be at elbow height. Place the screen an arm’s length away, with the top of the screen at or slightly below eye level.

Then move. No posture is right for eight hours. Change position often, use the recline, and stand up for a few minutes every half hour or so.

Notes for Herman Miller chairs

More guides

• Which Herman Miller chair is right for you?
• Ergonomic chair for back pain: what to look for
• Mesh or upholstered office chair?
• How to care for your office chair
• How to set up a home office

Common questions