Over the last few decades, Americans have become sedentary and many now spend on average over 7 hours per day sitting at their desks. Now, while it may be hard to believe, sitting can actually be hard on your body–particularly if you’re sitting in a chair that doesn’t fit you. A badly fitted chair forces you to adopt an uncomfortable posture that can lead to back problems, neck problems, and just general aches and pains. If you’re one of those people who spends hours in a chair, here are some pointers on how to select an office chair that’s right for you.

Things to look for

• Seat height The seat height of a good chair will be easy to adjust, ranging in height from 16” to 21”. While the ability to adjust height will make the chair adaptable to different people, it’s also important for a single user who might wear heels one day and sneakers the next. Your chair’s armrests should also be adjustable in height and well cushioned and contoured.
• Seat width Standard seat width (17” to 22”) will accommodate the vast majority of people. However, if you are outside this range, you should get chair that can accommodate you as a chair you need to squeeze into will quickly become uncomfortable.
• Seat depth The depth of the seat is also important for your comfort. In a chair that fits you, you should be able to sit with your back against the back rest and have 3” to 4” of space between the front of the chair and the back of your knees. A rounded front edge on the seat cushion will add to your long term comfort, since a straight edge will tend to press on the back of your legs, cutting off the circulation.
• Lumbar support Perhaps the most important feature of properly fitted chair is its ability to provide proper support for your back. Your lower back (lumbar region) should be supported whenever you’re sitting in your chair, including when you move or recline. On good chairs, the back support will be adjustable (both height and angle) to properly fit your body.
• Fabric If you’re going to be spending lots of time in your chair, consider choosing a cloth fabric that breaths rather than hard surface like leather or vinyl. The cloth chair make not look as spectacular as leather, but you’ll be more comfortable.
• Stability Finally, your chair should be stable (5 legs) and should swivel and roll, so you can easily reach papers or equipment around your chair.

Adjusting your chair to fit

Once you’ve found your ideal chair, you need to understand how to adjust it to fit you. You want to adjust the seat height so your thighs are parallel to the ground while both feet are flat on the floor and your wrists are straight when you’re typing. Adjust the armrest to a height where your elbows can rest comfortably while your shoulders are relaxed and not pushed up. Finally, adjust the backrest so you can feel the support on your lower back. This will ensure that the natural inward curvature of your lower back is maintained when you’re in your chair.