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ADJUSTING YOUR CHAIR

Chair

Chair Height

Lever is usually on the right side below the seat pan.

  • The correct chair height helps relieve cramping and stiffness in your legs. It also helps to prevent stress and tension in your neck and shoulders
  • Set the chair height so that the underside of your elbows are at desk height. If you are using an adjustable height desk, set the chair to the most comfortable height then adjust the desk to elbow height

Backrest

  • A properly adjusted backrest reduces pressure on your spine and supports your lower back
  • Sit at your workstation and lean back lightly with your back firmly against the chair
  • The backrest should fit snugly against your lower back
  • If it doesn’t, adjust the backrest until your lower back is fully supported. If you can’t adjust the backrest, use a small, thin, firm pillow or rolled-up towel to support your lower back

Arm Position

  • Place your fingers on the middle row of your keyboard, with your upper arms hanging comfortably at your sides
  • Your forearms should be parallel to the floor
  • If they are not, adjust your chair height up or down until your forearms are parallel to the floor

Feet

  • Move your feet forward until your knees are at a 90-110 degree angle
  • Your feet should rest firmly on the floor with 3-6 inches of legroom between your lap and desk or keyboard tray
  • If you have less than 3 inches of legroom, raise your desk or keyboard tray height, if possible
  • If you can’t adjust your chair height and your feet don’t reach the floor, use a footrest or wedge-shaped item to support your feet. A 3-ring binder should do the trick