Chair Adjustment Guide

1. Positioning for Comfort and Support

4. Setting up the chair and your posture

Start with the chair because it establishes your position in relation to everything else. Sit fully back so
that the backrest supports your lower back. Adjust the backrest, where possible, so that it follows and
supports the natural shape of your back. Avoid perching on the front edge of the seat for long periods.
Set the chair height so that your forearms are approximately horizontal and your elbows are close to
your sides when your hands are on the keyboard. Your shoulders should feel relaxed rather than raised.
The keyboard should normally be just below elbow height.
Your thighs should be supported without pressure behind the knees. Aim for a small gap, roughly two to
three centimetres, between the front edge of the seat and the back of your knees. Your feet should rest
flat and securely on the floor. If raising the chair to the correct desk height leaves your feet unsupported,
use a suitable footrest.
There is no need to hold yourself rigidly upright all day. Even a technically good posture becomes
uncomfortable when it is held for too long. Sit in a balanced, supported position, but change it regularly.
Lean back for some tasks, stand or walk when appropriate, and reset your posture when you return.
Finally, keep enough space beneath the desk to move your legs. Bags, computer equipment and stored
boxes can force you to sit at an angle or prevent you from changing position. A clear working area helps
you remain centred and move freely.