This article includes a 3:09 video walkthrough.
Quick answer
Even a well-adjusted chair can't make up for a poorly set up workstation. Set your chair height to your desk, not the floor; most 30-inch desks mean raising the seat and adding a footrest. Then set your armrests to support your forearms at 90 degrees, pull in close with your wrists flat, and position your monitors so your eyes hit about two to three inches below the top of the screen.
Step by step
Chair to desk. Your forearms should rest on the desk with your elbows at 90 degrees. With a standard 30-inch desk, that usually means raising the seat. If you have an adjustable desk, lower it instead so your feet stay on the floor.
Feet. If you raised the seat, add a footrest and adjust it so your upper legs are parallel to the ground.
Armrests. Set them to support your lower arms at a 90-degree elbow angle, move the arm pads rearward, and pull in as close to the desk as possible.
Wrists. Keep them flat on the keyboard and mouse.
Monitors. Position them for a direct line of sight with an upright head and neck. Your eye level should be about two to three inches below the top of the monitor. Check this in the tilt position you work in, not just upright.
Also called: ergonomic workstation, desk setup, monitor height, office setup, home office ergonomics.
Want a second set of eyes on your setup? Book a free Posture Consult with one of our licensed therapists. Consults are educational and product-related only, not medical advice, diagnosis, or treatment.
Video transcript
Now that you have your Anthros chair, you have a tool that will truly help you improve your posture […]. But you can have the greatest chair in the world, and a poor workstation setup can undo all of your gains. So go to your workstation or desk, wherever you spend your hours working, and let's take a look at what should be considered.
First, let's define what good working posture is. It refers to an upright posture with shoulders back, elbows at 90 degrees, wrists flat, eyes looking straight ahead, and feet well supported. Let's get started.
The first step is setting up your chair in relation to your desk height. The goal is to set up your chair and desk to optimize working posture. The first thing to look at is your desk height in relation to your chair height. Most static desks are 30 inches high. For a person of average height to achieve an ideal working posture with this desk height, the seat-to-floor height of the chair will need to be raised. Most people think that their feet need to be on the floor, and this is the most common breakdown in the workplace setup. To get into an optimal working posture, raising the seat and using a footrest may be the best solution. Then adjust the footrest to ensure the upper legs are parallel to the ground.
Whether using a footrest or with your feet on the floor, the upper legs should be parallel to the floor, and the forearms should rest on the desk surface with the elbows at 90 degrees. The exception to this is if you have an adjustable-height desk. You can lower the height of the desk, and your feet can remain supported on the floor.
Next, adjust your armrests so that they support your lower arm with a 90-degree angle at the elbow. Then move the arm pad rearward and pull up as close to the desk as possible. Your wrists should be flat on the keyboard or mouse.
Whether you have one or multiple monitors, they should be positioned at a height for a direct line of sight, to allow for an upright head and neck. Your eye level should hit about two to three inches below the top of the monitor. Remember to consider when you're sitting upright versus in tilt.
Once you've assessed these three parts of your workstation and made appropriate adjustments, you've taken one more step toward fixing your sit.