Ergonomic Settings Calculator
Get personalized chair settings for optimal posture and comfort
Standard desk: 28-30". Standing desk varies.
Elbow to fingertip, arm extended
Your Results
Seat Height
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Armrest Height
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Lumbar Support Position
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Recommended Recline
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Monitor & Workspace Settings
Monitor Distance
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Monitor Height
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Keyboard Position
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Mouse Position
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Recommendations for Your Pain Points
Recommended Chair Features
These calculations are estimates based on ergonomic guidelines and industry standards. Individual needs may vary. For persistent pain, consult a healthcare professional.
Why Ergonomic Chair Settings Matter
Poor posture from incorrectly adjusted office chairs costs U.S. employers over $15 billion annually in lost productivity and healthcare expenses. More importantly, it affects your health—from chronic back pain to repetitive strain injuries. Our calculator uses established ergonomic principles to give you personalized settings that can transform your workday comfort.
How This Calculator Works
Enter Your Measurements
Input your height, desk height, and monitor setup. Optional arm length improves accuracy for armrest and monitor distance calculations.
Identify Pain Points
Select any current discomfort areas. We use this to customize recommendations and suggest specific chair features that address your issues.
Get Your Settings
Receive precise measurements for seat height, armrest position, lumbar placement, and monitor setup—all personalized to your body.
The 90-90-90 Rule for Perfect Posture
The foundation of ergonomic sitting is the 90-90-90 rule: maintain 90-degree angles at your hips, knees, and elbows. This position distributes your weight evenly, reduces muscle strain, and keeps your spine in a neutral position.
90° at Hips
Thighs parallel to floor, back against backrest
90° at Knees
Feet flat on floor, slight gap behind knees
90° at Elbows
Forearms parallel, shoulders relaxed
Key Ergonomic Adjustment Points
Seat Height
- Feet flat on floor (or footrest)
- Thighs parallel to ground
- 2-3 finger gap behind knees
Lumbar Support
- Position at natural curve of lower spine
- Just above belt line (L3-L4 vertebrae)
- Should feel supportive, not pushing forward
Armrests
- Shoulders relaxed, not raised or dropped
- Elbows at 90° when typing
- Forearms parallel to floor
Monitor Position
- Top of screen at or below eye level
- Distance: arm's length away (20-26")
- Directly in front, not angled
Common Pain Points & Ergonomic Solutions
Lower Back Pain
- • Adjust lumbar support to fill the curve in your lower back
- • Slightly recline chair to 100-110° to reduce disc pressure
- • Ensure seat depth allows 2-4" gap behind knees
- • Take standing breaks every 30-45 minutes
Neck & Shoulder Pain
- • Raise monitor so top is at eye level
- • Use headrest for neck support during recline
- • Adjust armrests so shoulders stay relaxed
- • Position monitor directly ahead, not to the side
Wrist & Forearm Pain
- • Keyboard at elbow height with neutral wrist position
- • Consider keyboard tray for optimal height
- • Use armrests to support forearms while typing
- • Keep mouse close to keyboard
Leg Numbness & Hip Pain
- • Lower seat if thighs feel pressure from edge
- • Look for waterfall seat edge design
- • Ensure hip angle is 90° or slightly more
- • Move legs and change positions frequently
Recommended Settings by Height
| Your Height | Seat Height | Armrest Height | Lumbar Position |
|---|---|---|---|
| 5'0" - 5'3" | 15" - 17" | 7" - 9" from seat | 6" - 8" above seat |
| 5'4" - 5'7" | 16" - 18" | 8" - 10" from seat | 7" - 9" above seat |
| 5'8" - 5'11" | 17" - 19" | 9" - 11" from seat | 8" - 10" above seat |
| 6'0" - 6'3" | 19" - 21" | 10" - 12" from seat | 9" - 11" above seat |
| 6'4"+ | 21" - 23" | 11" - 13" from seat | 10" - 12" above seat |
* These are general guidelines. Use our calculator above for personalized measurements.
Frequently Asked Questions
How often should I adjust my chair settings?
Re-check your settings every 3-6 months, or whenever you notice discomfort. Also adjust after any changes to your desk setup (new monitor, keyboard tray, standing desk conversion). Daily micro-adjustments to recline angle throughout the day are actually beneficial.
What if my desk is too high for proper ergonomics?
If your desk is too high: 1) Raise your chair to bring elbows to desk level, 2) Use a footrest to support your feet at the new height. A keyboard tray ($30-100) mounted under the desk is another solution that provides optimal keyboard height while keeping the desk surface for other uses.
Is a slight recline really better than sitting upright?
Yes! Research shows that a 100-110° recline angle reduces disc pressure compared to sitting straight at 90°. The slight recline shifts some weight to the backrest, reducing load on your spine. For lower back pain sufferers, 110-120° can provide even more relief. The key is maintaining the recline while keeping your back in contact with the backrest.
What chair features are essential for good ergonomics?
Essential: Adjustable seat height, good lumbar support (preferably adjustable), seat depth that fits your legs. Highly recommended: Adjustable armrests, tilt/recline lock, 5-star base with casters. Nice to have: Headrest (especially for reclined positions), seat depth adjustment, adjustable lumbar depth/height.
How can I tell if my current chair settings are wrong?
Warning signs include: pain or discomfort that develops during the day, needing to shift positions constantly, hunching forward to see the screen, raised shoulders, pressure behind your knees, feet dangling or pressed hard into the floor, and fatigue. If you experience any of these, use our calculator to find your optimal settings.