# How to use and adjust lumbar support

Source: https://chairandposture.co.uk/blog/how-to-use-lumbar-support
Published: 2026-10-12
Publisher: Chair and Posture

**In short:** Lumbar support should sit in the inward curve of your lower back, usually around belt height, when you are sat right back in the chair. Move it up or down until it fills that curve, then set the depth so it supports you without pushing you forward off the backrest. On chairs with fixed lumbar, adjust the backrest height instead, or use a cushion if the shape does not match.

Lumbar support is listed on almost every office and gaming chair, but it comes in very different forms: a sliding pad, a backrest shaped into a curve, springy adaptive panels or a loose pillow. Each one is set up differently, and a support in the wrong place does little. This guide explains where lumbar support is meant to sit, how to adjust each common type, and what to do if your chair has none. It follows the HSE workstation guidance, which asks for a chair back that supports you, and avoids any claims about treating pain.

## Where lumbar support is supposed to be

Your lower spine curves gently inwards above the pelvis. Lumbar support is designed to fill that hollow so the backrest touches your back along its length rather than only at the shoulder blades and pelvis. For most adults the curve sits roughly at belt height, a little above the top of the hips.

To find it, sit right back so your bottom touches the backrest. Slide a hand behind your lower back: the gap you feel is where the support should go. If you perch on the front of the seat, the support cannot reach you, so set seat depth first so you can sit back comfortably.

## Adjusting a height and depth lumbar pad

Many mid-range chairs have a pad that moves up and down and in and out. The ProtoArc EC200, for example, lists 6 cm of height travel and 2 cm of depth. The Elabest X100 lists about 5 cm of height, 4 cm of depth and a 15° angle adjustment.

1. Sit back fully with your feet flat and the backrest upright or slightly reclined.
2. Move the pad up or down, usually by sliding it or turning a side knob, until it sits in the hollow of your lower back.
3. Set the depth to its shallowest setting.
4. Increase depth a step at a time until the pad touches you evenly without pushing you forward.
5. Work for ten minutes, then fine-tune height or depth if you notice the pad.

## Fixed, adaptive and pillow-style lumbar

Fixed lumbar is shaped into the backrest, as on the Sihoo M57's S-shaped back. You cannot move it, so the backrest height or your seat height decides where it lands. Some chairs, such as the ProtoArc EC300, let the whole backrest rise by several centimetres, which moves the lumbar with it.

Adaptive lumbar uses springs or flexing panels that move with you, such as Hbada's 3-zone floating wings or Flexispot's three-module support on the ErgoX. Set the backrest height so the panels meet your lower back, then let them follow you. Some adaptive supports still allow depth adjustment.

Gaming chairs often use a loose pillow held by a strap. Position it in the hollow of your lower back and tighten the strap so it does not slide down. Built-in lumbar arches, as on Razer's Enki and Iskur V2 X, are fixed in the backrest shape.

| Type | How to adjust | Example from our guides |
| --- | --- | --- |
| Height and depth pad | Slide and set depth | ProtoArc EC200 |
| 3D pad with angle | Height, depth, angle | Elabest X100 |
| Fixed in backrest | Change backrest or seat height | Sihoo M57 |
| Moves with backrest | Raise or lower whole back | ProtoArc EC300 |
| Adaptive panels | Set height, panels follow you | Hbada E3 Air |
| Pillow | Position and strap | Corsair T3 Rush |

Common lumbar types

## Common mistakes

The most common mistake is setting the pad too high, up near the shoulder blades, or too deep, so it pushes you forward. Another is sitting forward on the seat, which leaves the support behind you doing nothing. If the backrest is reclined a long way, the lumbar may only touch you when you lean back; set the tilt so the back is close to upright for typing.

If two people share the chair, mark each person's lumbar setting with a small piece of tape, or note the click positions.

[Full chair set-up guide](https://chairandposture.co.uk/blog/how-to-adjust-an-office-chair)

## If your chair has no adjustable lumbar

A separate lumbar cushion can fill the gap. Choose one that is firm enough to hold its shape and strap it to the backrest at belt height. It also moves you slightly forward on the seat, which can help if the seat is a little deep for your legs. If you are choosing a new chair, adjustable lumbar is one of the most useful features to look for; see our guides below.

[See chairs with adjustable lumbar](https://chairandposture.co.uk/best/best-ergonomic-office-chairs)

## Frequently asked questions

**How do I properly use lumbar support?** Sit right back, place the support in the hollow of your lower back at roughly belt height, then set depth so it touches you evenly.

**Should lumbar support push me forward?** No. It should fill the gap without pushing you off the backrest. If it does, reduce the depth.

**Is fixed lumbar any good?** It can be if its shape matches your back. If not, adjust backrest or seat height, or add a cushion.

**Do I need lumbar support on a gaming chair?** Most gaming chairs include a pillow or built-in arch. Position it as you would a pad.

## Buying guides on this topic

- https://chairandposture.co.uk/best/best-ergonomic-office-chairs
- https://chairandposture.co.uk/best/best-office-chair-under-300
- https://chairandposture.co.uk/best/best-herman-miller-alternatives

## Sources

- [HSE: Working safely with display screen equipment](https://www.hse.gov.uk/msd/dse/)