How to adjust the back of an office chair

In today’s fast-paced world, we often find ourselves spending long hours at our desks, working tirelessly to meet deadlines, or simply browsing the web. With such extended periods of sitting, the comfort and ergonomics of your office chair can make a significant difference in your overall well-being and productivity. One essential aspect of achieving optimal comfort and support is knowing how to adjust the back of your office chair. In this article, we’ll explore the importance of proper chair adjustments and provide a step-by-step guide to ensure you can tailor your chair to fit your unique needs.

Why Is Adjusting Your Office Chair Important?

Sitting for extended periods in an ill-fitted chair can lead to a variety of health problems, including back pain, neck strain, and reduced productivity. Properly adjusting the back of your office chair can help you maintain good posture, reduce the risk of musculoskeletal disorders, and enhance your overall comfort.

A well-adjusted chair not only supports your spine but also aligns your body in a way that reduces stress on your muscles and joints. When you’re sitting comfortably, you can focus on your tasks without the constant distraction of discomfort. So, let’s dive into the step-by-step guide for adjusting the back of your office chair.

Step 1: Check Your Chair’s Features

Before you start adjusting your chair, take a moment to familiarize yourself with its features. Not all office chairs are created equal, so be sure you know what your chair offers. Common features include seat height adjustment, backrest height and angle adjustment, lumbar support, and armrest adjustments. Understanding these features will make the process smoother.

Step 2: Adjust the Seat Height

Begin by adjusting the seat height. Your feet should be flat on the floor, and your knees should form a 90-degree angle. This position ensures that your weight is distributed evenly, reducing the strain on your lower back and legs.

Step 3: Set the Lumbar Support

Many office chairs come with adjustable lumbar support. The lumbar region is the curve in your lower spine, and proper support in this area is crucial for maintaining good posture. Adjust the lumbar support to fit the natural curve of your spine. If your chair doesn’t have built-in lumbar support, you can use a lumbar roll or cushion to achieve the same effect.

Step 4: Adjust the Backrest Angle

The backrest angle can be crucial for comfort. To maintain proper spinal alignment, set the backrest at a slight recline of about 90-100 degrees. This allows your spine to maintain its natural “S” shape. However, if your chair comes with a recline function, adjust it according to your preference and tasks. A slight recline can be more comfortable for tasks that require focus, while a more relaxed position might be suitable for reading or phone calls.

Step 5: Set the Armrests

Adjust the armrests so that your arms are parallel to the floor and your elbows form a 90-degree angle. This ensures that your shoulders remain relaxed and your wrists are in a neutral position. If your chair’s armrests are not adjustable or too hard, you may consider using external armrest pads.

Step 6: Test and Fine-Tune

Once you’ve made these adjustments, sit in your chair and test the setup. Pay attention to any discomfort or strain. If something doesn’t feel right, make slight adjustments until you find the perfect fit. Remember that everyone’s body is different, so your ideal chair setup may not be the same as someone else’s.


Investing time and effort into adjusting the back of your office chair can have a significant impact on your well-being and productivity. By following this step-by-step guide, you can create a workspace that supports your body and ensures comfort throughout your workday. Remember that these adjustments should evolve with your needs, so periodically revisit and fine-tune your chair settings to maintain the best ergonomic experience. Your body will thank you, and your work will reflect the benefits of proper office chair adjustments.