How to Sit Properly at Your Desk

Sitting properly comes down to a few adjustments: the height of your chair, the support behind your back, and the position of your desk and monitor. Small changes to each one help keep your body relaxed and supported through the workday.

How to sit properly in six steps

1. Set your chair height. Adjust the seat so your feet rest flat on the floor and your thighs run roughly level with the floor, with your knees bent at about 90 degrees. If your feet don't reach the floor, add a footrest.
2. Sit all the way back. Slide your hips to the back of the seat so the backrest supports your spine. Adjust the lumbar support to fit the curve of your lower back, and leave a small gap between the front edge of the seat and the backs of your knees.
3. Relax your shoulders and arms. Let your arms rest lightly on the armrests, with your elbows close to your body and bent at about 90 degrees. Raise or lower your standing desk until the work surface meets your elbows.
4. Keep your wrists straight. Place your keyboard directly in front of you, with your hands at or slightly below elbow level. Keep your mouse on the same surface, within easy reach.
5. Position your monitor. Center the screen in front of you, about an arm's length away, with the top of the screen at or slightly below eye level. If you wear bifocals, lower the monitor an extra 1 to 2 inches.
6. Change positions often. Holding any posture for hours strains the body, even a good one. Stand, walk, and stretch throughout the day, and alternate between sitting and standing at your desk.

Recommendations based on Mayo Clinic office ergonomics guidance.

Find your ideal desk and chair heights

The right heights depend on your body. Enter your height into the UPLIFT Desk Ergonomic Calculator for recommended sitting and standing desk heights, plus chair, keyboard, and monitor positions. Save your sitting and standing heights as presets on your desk keypad to return to them with one touch.

Work better. Live healthier.