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#067: How To Fit Yourself To Your Chair and Desk 

Dr. Christie instructs you how to fit yourself to your chair, then to your desk and lastly the ground for optimal ergonomics.

This is the foundation of setting up your overall workstation ergonomics.

The Chair


  • Adjust the backrest of your chair for better lumbar support. If your chairs lumbar support is not adjustable, you can use a rolled-up towel or a back support cushion. The back of your chair should be adjusted slightly backward to 135 degrees in order to reduce strain on your spine and ligaments. Adjust your armrest so they are out of the way while at your computer allowing for a neutral arm position.
  • Adjust your chair height so that your feet will rest flat on the floor. Make sure that you adjust your monitor and keyboard accordingly so you can sit down at this level. If you are unable to move your monitor or keyboard low enough, purchase an elevated footrest to reduce strain on your neck and back muscles when you are seated higher.



Y/N Does your feet rest flat on the floor or a footrest?

Y/N Are your knees bent at approximately a 90-degree angle?

Y/N Does your chair support your lower back?

Y/N Is there about 2-3 inches between the front of the seat pan and the back of your knees?

Y/N Can you easily reach your work without interference from the arms of your chair?

Y/N Are your arms and shoulders relaxed without interference from the arms of your chair?