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If you work at a desk regularly, studying or working on the computer, you will need to sit in a desk chair properly adjusted to your body to avoid back pain and its problems. Many people develop dangerous hyper-extension of spinal ligaments and sometimes inter-vertebral disc problems as a result of sitting in unsuitable office chairs for long periods, which is known to doctors, orthopedists and physiotherapists. On the other hand, we find that adjusting an office chair is simple and takes only minutes, if you know how to adjust it according to the dimensions of the body

Determine the height of your work surface. Set your work surface to the appropriate height. It is best if you can adjust the height of your work surface, but few workplaces allow this. You will have to adjust the height of the chair if the worktop cannot be adjusted

If it can be adjusted, stand in front of the chair and adjust its height, with its highest point just below the kneecap, then adjust the height of the work surface so that your elbows are at a right angle when you sit down and put your hands on the desk

Evaluate the angle your elbows make to the workspace.Sit comfortably near the desk so your upper arms line up with your spine. Place your hands on your work surface or keyboard - whatever you use a lot - and they should be at a right angle

Sit in a chair as close as possible to the countertop and feel under the seat of the chair for the height control switch, which is usually located on the left side

The seat is very low if your hands are higher than your elbows. Lift your body off the seat and depress the lever, which allows you to raise the seat. Leave the lever to secure the seat when it reaches the desired height

If the seat is too high, remain seated and depress the lever, then release it when it reaches the desired height

Make sure your feet are at the correct level compared to your seat. Sit with your feet flat on the floor, and run your fingers between your thighs and the edge of the office chair. There should be a gap of about a finger width between your thigh and the chair

If you are very tall, you will have to raise the chair and work surface to the desired height, with more than one finger between the chair and your hip

If it's difficult to get your toes under your thigh, you will have to raise your foot to achieve a right angle at the knees. You can use an adjustable footrest to create a higher surface for you to rest on

Measure the distance between your calf and the front of the office chair, curl your fist and try to pass it between the office chair and your back keel. There should be a space equivalent to the size of your fist (about 5 cm) between them, and this determines how deep the chair will fit

The chair will be deeper than necessary if it becomes difficult to fit your fists into the space, and you will have to bring the back closer forward. Most ergonomic office chairs allow you to do this by turning a lever located under the seat on the right side. Use a backrest or lumbar if you cannot adjust the depth of the chair

You can adjust the chair back to back if the space between the calves and the edge of the chair is too large, there will likely be a lift under the seat on the right side

It is essential that the depth of the office chair is correct to avoid sagging or crouching during work. A good cushion reduces back stress and is a great precaution against lower back injuries


Adjust the height of the chair back. Sit properly on the chair with your feet lowered and your calves about the edge of the chair a grip and move the chair back up or down to fit the back end, this way you give your back the best support

You should feel strong support for the arch in your lower back

There should be a handle on the back of the chair that allows the back to move up and down. Since it's easier to lower the backrest than while sitting, start by lifting it completely while you're standing, then sit in the chair and adjust the back by lowering it to fit your lower back

Not all chairs allow back height adjustment

Adjust the inclination of the seat back to suit your back.The back of the chair should be tilted at an angle that supports you while you are sitting in your preferred position, so you do not have to lean back to feel this nor forward more than you like when you are seated

On the back of the chair there will be a handle holding the back tilt. Release the back of the chair and lean back and forth while you look at your screen and hold it down when you reach the right angle

Not all chairs allow you to adjust the incline of the back

Adjust the armrests to barely touch your elbows when they're at a right angle. The armrests should barely touch your elbows when you place your hands on the desktop or computer keyboard, because if they are very high, you will be forced to keep your arms in an awkward position while you should be able to move them freely

Placing the arms on the chair rests while typing impedes normal arm movement and puts extra strain on your fingers and support structures

Some chairs require a screwdriver to adjust the armrests, while others have a handle that can be used to adjust the height of the armrests. Check the bottom of the armrests

Not all chairs have adjustable armrests

You should remove the armrests from the chair if they are too high and you cannot adjust them to keep your shoulders and fingers in pain

Determine the level of vision that is comfortable for you Your eyes should be at the same level as the computer screen you are working on. Do this by sitting in a chair with your eyes closed and your head straight forward and slowly opening them. You should find yourself looking at the center of the computer screen and able to read everything on it without pulling your neck or moving your eyes up or down

If you have to move your eyes down to reach it, you can place something under the screen to raise its level. For example, you can place a box under the screen to raise it to the appropriate height

If you have to move your eyes up to reach the computer screen, you should try to find a way to lower the screen so that it is directly in front of you