What is the Recommended Chair and Office Desk Height

My back was killing me.

Not the dramatic “I threw it out moving furniture” kind of pain, but the slow, grinding ache that builds up after months of working hunched over a kitchen table. By 3 PM every day, I’d be doing that weird shoulder roll thing and stretching like I’d just run a marathon.

The breaking point was when my girlfriend caught me working and said I looked like I was trying to smell my laptop screen. Apparently, I’d been creeping forward throughout the day without realizing it.

That’s when I went down the ergonomics rabbit hole. Not the boring corporate PowerPoint version, but actual research on what makes bodies happy during long work sessions. Turns out there’s real math behind this stuff, and once you know it, you can set up any workspace properly.

Why Your Current Setup Probably Sucks

Here’s what nobody tells you when you’re setting up a home office: that “standard” desk height of 29 inches? It’s basically random. Some committee in the 1950s decided that was good enough for the average person, and we’ve been stuck with it ever since.

The problem is, there’s no such thing as an average person. I’m 5’6”, which means standard desks are too high for me. My tall friends have the opposite problem – they’re hunched over like they’re working on a coffee table.

Most people make the same mistakes I did:

• They adjust their body to fit the furniture instead of the other way around
• They ignore the relationship between chair and desk height
• They buy expensive “ergonomic” stuff without measuring anything first

I wasted $400 on a chair that was completely wrong for my proportions. Don’t be me.

Getting Your Chair Height Right

Your knees should bend at about 90 degrees with your feet flat on the floor. Sounds simple, but there are details that matter.

Sit all the way back in your chair – not perched on the edge like you’re about to leave. Your thighs should be parallel to the ground, not angled up or down. There should be 2-3 fingers of space between the back of your knees and the chair edge.

Here’s the test: if you can slide your hand under your thigh near your knee, you’re probably too high. If your thighs are angled upward, you’re too low.

Desk Height That Actually Works

Once your chair is right, desk height becomes easier. The goal is 90-degree elbows when your hands are on the keyboard, with your shoulders relaxed.

Sit properly in your adjusted chair. Let your arms hang naturally at your sides, then bend your elbows 90 degrees. That’s where your keyboard should be. If you have to lift your shoulders to reach it comfortably, your desk is too high. If your elbows are pointing way down, it’s too low.

Your wrists should be straight – not bent up like you’re revving a motorcycle, not bent down like you’re doing push-ups.

The Math That Actually Works

After trying to eyeball everything and failing, I found these formulas that are based on actual ergonomic research. They account for body proportions and work for different heights.

Sitting Desk Height Formula

This calculates the ideal height from floor to desk surface.

Chair Height Formula

Standing Desk Height Formula

Real Examples with Both Units

Let me show you how this works with two different heights – mine at 168cm (5’6”) and someone taller at 175cm (5’9”).

Example 1: My Setup (168cm / 5’6”)

Standard desks at 74cm (29 inches) were way too high for me. No wonder I was always hunching my shoulders.

Example 2: Taller Person (175cm / 5’9”)

At 175cm, you’re closer to the “standard” measurements, but still need adjustments from typical office furniture.

Step-by-Step Calculation Examples

Let me walk you through the exact calculations for different heights:

For 175cm (5’9”) Person

Step 1: Calculate Sitting Desk Height

Converting to inches:

Step 2: Calculate Chair Height

Step 3: Calculate Standing Desk Height

For Imperial Users (5’10” / 70 inches)

Step 1: Sitting Desk Height

Converting to centimeters:

Step 2: Chair Height

Step 3: Standing Desk Height

Monitor Distance and Angle Calculations

Your monitor position is just as important as desk height. Here’s the math:

Optimal viewing distance:

For a 24-inch monitor:

Monitor height calculation:

For someone 175cm tall sitting properly:

What Actually Made a Difference

After months of tweaking:

Keyboard and mouse at the same level – Your wrists should float, not rest on anything while typing.

Armrests that actually help – They should support your elbows when they’re hanging naturally. Too high and you’ll hunch; too low and they’re useless.

Moving regularly – I set a timer for 45 minutes. Even perfect ergonomics can’t fix sitting for 8 hours straight.

Standing Desk Reality Check

I got a standing desk converter after fixing my sitting setup. It wasn’t life-changing, but switching between sitting and standing helps with energy levels and back stiffness.

The key is alternating – I do 45 minutes sitting, 15 minutes standing, repeat. Standing all day is just as bad as sitting all day.

Special Cases

Very tall (over 6’2”)? Standard desks will be too low. You’ll need risers or an adjustable desk. Your knees shouldn’t hit the underside.

Shorter (under 5’4”)? Most chairs won’t go low enough and desks will feel giant. A footrest becomes essential.

Laptop only? You’ll need external peripherals. It’s impossible to get good ergonomics when your screen is attached to your keyboard.

Existing back problems? Start slowly. Your body needs time to adjust to proper posture if it’s been compensating for years.

How to Know It’s Working

After a couple weeks with proper ergonomics:

• Less shoulder tension at end of day
• No tingling in hands or arms
• Better focus during long sessions
• Less fidgeting and position changes
• Eyes don’t feel fried

If you’re still uncomfortable after a few weeks, something needs adjustment.

Common Screwups I’ve Seen

Adjusting body to fit bad furniture instead of fixing the furniture.

Set it once and forget it – Your needs change, especially with different equipment.

Ignoring how everything works together – Chair, desk, monitor, and keyboard heights are all connected.

Buying expensive ergonomic stuff without measuring – I know people with $800 chairs that don’t fit their body.

Making the Switch

Proper ergonomics might feel weird at first. I felt too upright and formal compared to my old slouchy position. This is normal – your body adapted to bad posture.

Give it 2-3 weeks. Start with shorter periods if needed. Your muscles need time to learn how to support good posture again.

The Bottom Line

Fixing my workspace wasn’t just about reducing pain – it changed how I feel about work entirely. I’m more focused, less tired, and actually enjoy sitting at my desk.

The formulas will get you most of the way there. The rest comes from small adjustments and listening to your body.

Don’t try to fix everything at once. Start with chair height, then desk height, then add other improvements. Your back will thank you.