You've invested in a quality gaming chair, but are you getting the most out of it? Many gamers spend hundreds of dollars on premium seating only to use it incorrectly, negating the ergonomic benefits and potentially causing more harm than a basic office chair. The difference between a chair that destroys your back and one that supports marathon gaming sessions often comes down to proper setup.
In this comprehensive guide, we'll walk you through every adjustment your gaming chair offers and explain exactly how to configure each one for your body. Whether you're using a budget-friendly GTRacing or a premium SecretLab Titan, these principles apply universally to help you achieve the healthiest, most comfortable seated position possible.
The goal of proper chair setup isn't to force your body into an "ideal" position—it's to support your natural spinal curves while minimising muscle strain. Your perfect setup will be unique to your body proportions.
Step 1: Setting the Correct Seat Height
Seat height is the foundation of proper ergonomic positioning. Get this wrong, and every other adjustment will be compromised. The correct height allows your feet to rest flat on the floor while maintaining proper thigh positioning.
How to Find Your Ideal Height
Start by adjusting the gas lift so that when you sit with your back against the backrest, your feet rest flat on the floor. Your thighs should be parallel to the ground or angled very slightly downward toward your knees. Most importantly, check that there's no pressure on the underside of your thighs from the seat edge—this can restrict blood circulation and cause numbness during long sessions.
- Feet Position: Both feet should rest flat on the floor, not on tiptoes or with heels lifted
- Thigh Angle: Thighs parallel to floor or slightly angled down (never angled upward)
- Knee Angle: Aim for approximately 90-100 degrees at the knee joint
- Gap Check: You should be able to slide two fingers between the seat edge and the back of your knees
If your desk is too high for your ideal seat position, use a footrest rather than raising the chair height. This maintains proper leg positioning while accommodating your desk setup.
Step 2: Adjusting Seat Depth
Not all gaming chairs offer seat depth adjustment, but if yours does, this is a crucial setting often overlooked. Seat depth refers to how far back or forward the seat pan extends relative to the backrest.
The goal is to sit with your back fully supported by the backrest while maintaining that two-finger gap between the seat edge and your knees. If the seat is too deep for your leg length, you'll either sit with your back unsupported or with uncomfortable pressure behind your knees. Both scenarios lead to poor posture and discomfort.
Finding the Right Depth
Sit back in your chair so your lower back contacts the lumbar support. Now check the space behind your knees. If there's no gap, slide the seat pan forward until you achieve that two-finger clearance. If the gap is excessive (more than three fingers), slide the seat back for better thigh support.
Step 3: Configuring Lumbar Support
Lumbar support is arguably the most important ergonomic feature of any gaming chair. Your lower spine naturally curves inward (lordotic curve), and this curve needs to be maintained when seated to prevent strain on the spinal discs and surrounding muscles.
- Position lumbar support at the natural curve of your lower back (typically between L3-L5 vertebrae)
- The support should fill the gap between your lower back and the chair—not push you forward
- Adjust firmness so it feels supportive but not aggressive
Types of Lumbar Support
Gaming chairs typically offer one of three lumbar support systems. Removable lumbar pillows are the most common in budget and mid-range chairs—these can be positioned anywhere on the backrest using an elastic strap. Built-in adjustable lumbar support, found in premium chairs like the SecretLab Titan Evo, allows you to change both the height and depth of support using knobs or levers. Adaptive lumbar systems, like that in the Razer Iskur, automatically conform to your spinal curve.
Regardless of the system, the principle remains the same: the support should sit at the small of your back, maintaining your natural lumbar curve without forcing excessive arching or allowing your lower back to round outward.
Step 4: Setting Armrest Height and Position
Properly positioned armrests take weight off your shoulders and reduce strain on your neck and upper back. Many gamers either ignore their armrests entirely or set them too high, causing shoulder elevation and tension.
The Ideal Armrest Position
Adjust armrest height so that when your shoulders are relaxed and your elbows bent at approximately 90 degrees, your forearms rest lightly on the armrests. Your shoulders should not be elevated or hunched—if they are, lower the armrests. If your elbows hang below the armrests when relaxed, raise them.
- Height: Forearms parallel to the floor when resting on armrests
- Width (if adjustable): Arms should remain at your sides, not angled outward
- Depth (if adjustable): Armrests should support forearms without interfering with desk access
- Angle (if adjustable): Angle inward slightly for keyboard use, or keep neutral for controller gaming
Setting armrests too high forces shoulder elevation, leading to tension headaches and neck pain. When in doubt, go slightly lower rather than higher.
Step 5: Backrest Recline Angle
Contrary to popular belief, sitting perfectly upright at 90 degrees isn't ideal for prolonged periods. Research suggests that a slight recline of 100-110 degrees actually reduces spinal disc pressure while maintaining good posture.
Most gaming chairs allow you to lock the backrest at various angles or enable a free-rocking mode. For focused gaming where you're leaning slightly forward toward your monitor, a more upright position works well. For relaxed sessions with a controller, a slight recline is more comfortable and ergonomically sound.
Balancing Recline with Monitor Position
Your recline angle should coordinate with your monitor position. If you recline, your monitor should be angled upward slightly so you're not straining your neck to see the screen. The top of your monitor should be at or slightly below eye level when looking straight ahead in your chosen recline position.
Step 6: Headrest Positioning
If your gaming chair includes a headrest or neck pillow, proper positioning supports your cervical spine (neck) and reduces strain during extended sessions. However, a poorly positioned headrest can actually push your head forward, creating more problems than it solves.
The headrest should support the natural curve of your neck, not push against the back of your skull. When properly positioned, you should feel gentle support at the base of your skull and upper neck, with your head balanced naturally above your shoulders rather than pushed forward.
Fine-Tuning Your Setup
Once you've made these initial adjustments, spend at least a week using your chair before making further changes. Your body needs time to adapt to a new position, and what feels slightly unfamiliar initially may become comfortable as muscles adjust.
Pay attention to any persistent discomfort. If you're experiencing pain in specific areas, that's a signal that further adjustment is needed. Lower back pain may indicate lumbar support issues. Shoulder or neck tension often points to armrest or headrest problems. Leg numbness suggests seat height or depth needs adjustment.
No seating position, no matter how perfect, should be held for hours without movement. Take regular breaks, stretch, and change positions throughout your gaming sessions for optimal health.
Proper chair setup is an ongoing process, not a one-time adjustment. As your body changes, your preferences evolve, or you spend different amounts of time gaming, revisit these settings to ensure your chair continues to support rather than strain your body. The few minutes you invest in proper setup will pay dividends in comfort and health for years to come.