Best Chair Position: Simple Steps to Sit Right

Ever wonder why you get sore after a few hours at your desk? It’s usually not the work – it’s how you’re sitting. A good chair position can stop back pain, boost focus, and keep you feeling energized. Below are the basics you can tweak right now, no fancy equipment needed.

Set Up Your Chair for Perfect Posture

First, grab the seat height. Your feet should rest flat on the floor, knees at about a 90‑degree angle. If your feet dangle, slide a small cushion under the seat until they’re level. Next, look at the seat depth. Sit back so there’s about two fingers of space between the back of your knees and the seat edge – this keeps circulation moving.

Back support is the game‑changer. Adjust the lumbar curve so it fits the natural dip in your lower spine. Most chairs have a knob or a built‑in pad you can slide up or down. If your chair is flat, toss a rolled‑up towel into the lower back area.

Armrests should let your shoulders relax. When you type, your elbows should hover close to a 90‑degree angle, forearms resting lightly on the pads. If the armrests are too high, lower them; if they’re too low, raise the seat a bit to keep the angle comfortable.

Fine‑Tune Your Workspace

Now look at what's in front of you. Your monitor’s top line should be at or just below eye level. When you glance up, your neck stays neutral, not craned. Use a stack of books or a monitor riser if you need extra height.

Keyboard and mouse placement matters too. Keep them close enough that you don’t reach forward. Your wrists should stay straight, not bent up or down. If you feel a stretch in your forearms, move the keyboard a few centimeters back or add a wrist pad.

Take micro‑breaks. Every 30‑45 minutes, stand, stretch, or walk to the kitchen. Even a short walk resets circulation and reduces the strain that builds up from sitting.

Finally, test the whole set‑up. Sit back, breathe, and notice any pressure points. Adjust one thing at a time – seat height, then back support, then monitor – until it feels natural. You don’t need a perfect, textbook posture; you need a position that feels comfortable for you and keeps you moving.

By following these quick tweaks, you’ll find a chair position that supports you all day. No more end‑of‑day aches, just a smoother, more productive work routine.