What is the Recommended Chair and Office Desk Height

Finding the right chair and desk height became my obsession when I was shopping for a new office chair last year. After weeks of research and testing different setups, I realized how crucial proper ergonomics are for someone who spends most of their day at a desk like I do.

I was tired of ending each workday with a stiff neck and lower back pain, so I dove deep into understanding workplace ergonomics. What surprised me was how many people (including my former self) just put up with discomfort without realizing how the wrong setup can lead to serious issues like chronic back problems, carpal tunnel syndrome, and debilitating eye strain.

In this short post, I want to share my research findings on chair and desk heights that actually work. I’ll walk you through how to adjust them for your specific body (because we’re not all built the same), and why these tweaks matter so much.

The difference proper ergonomics has made in my daily comfort is remarkable. As someone who sits at a desk for 8+ hours daily, these aren’t just minor adjustments - they’ve completely transformed how I feel at the end of each workday. Let me show you what I’ve learned the hard way.

The ideal chair height is one that allows you to sit with your feet flat on the floor and your knees at a 90-degree angle. Here’s how to find your perfect chair height:

Recommended Desk Height

Now, onto the desk height. The general rule of thumb is that your desk should be at a height that allows your elbows to be at a 90-degree angle when you’re typing.

For most adults, the recommended desk height is between 28 to 30 inches (71 to 76 cm). However, this can vary based on your height and the type of work you’re doing.

Here’s how to check if your desk is at the right height:

If you’re significantly taller or shorter than average, you might need to adjust these measurements. That’s why adjustable desks have become so popular in recent years.

How to Adjust Your Desk Height

Ergonomic Tips For Your Setup

Even with the right chair and desk height, there are additional ergonomic considerations to enhance your comfort and productivity:

Formulas for Calculating Ideal Sitting and Standing Desk Height

To determine the optimal chair and desk height, you can use general ergonomic formulas based on your height. These formulas will help you find the right setup for both sitting and standing desks.

Sitting Desk Height Formula

To calculate the ideal sitting desk height, you can use the following formula:

These formulas help ensure that your arms remain at a comfortable angle, with your elbows bent at roughly 90 degrees and your wrists in a neutral position when typing.

Standing Desk Height Formula

For a standing desk, you want the desk to be at a height where your arms are also bent at about 90 degrees when typing. The formula for standing desk height is:

This will give you a desk height that allows you to stand comfortably while keeping your posture upright and your elbows in a neutral position.

Example: Desk and Chair Height for Someone 175 cm Tall

Let’s use the formulas to calculate the ideal desk and chair height for someone who is 175 cm tall (which happens to be my height).

Sitting Desk Height

Using the formula for desk height:

This means your sitting desk should ideally be 49 cm from the ground to the top of the desk.

Chair Height

Using the formula for chair height:

Your chair should be around 43.75 cm from the floor to the top of the seat.

Standing Desk Height

For the standing desk height:

Standing Desk Height = 175 × 0.53 = 92.75 cm

So, for a standing desk, you should set the height at approximately 92.75 cm from the floor.

These calculated heights will provide you with the most ergonomic and comfortable setup, helping to prevent strain and injury while you work, both sitting and standing.

Metric System:

Imperial System:

In inches, the formula is similar:

Alt text: An illustration showing the recommended heights for an ergonomic workspace setup, including a desk at 28-30 inches and a chair at 16-21 inches, with a simplified person sitting with 90-degree angles at elbows and knees. Caption text: Proper desk and chair height are crucial for maintaining good posture and preventing strain.

The Rise of Adjustable Desks

Switching to an adjustable desk was a game-changer for me. These desks allow you to change the height throughout the day, which has a few key benefits:

• You can fine-tune the height to your exact needs.
• You can alternate between sitting and standing, which is great for your overall health.
• If you share a workspace, different users can adjust the desk to their needs.

If an adjustable desk isn’t in the cards for you right now, don’t worry. There are other ways to modify your workspace:

• Use a footrest if your chair is too high.
• Try a keyboard tray to lower the height of your keyboard.
• Use a monitor stand to raise your screen to eye level.

Special Considerations

Your perfect setup might vary based on a few factors:

Your Height

If you’re taller or shorter than average, you might need to adjust these measurements. The key is to maintain those 90-degree angles at your elbows and knees.

Type of Work

If you do a lot of writing or drawing, you might prefer a slightly higher desk. For computer work, a lower desk often works better.

Health Conditions

If you have any existing health conditions, like back problems or carpal tunnel syndrome, you might need to make additional adjustments. Always consult with a healthcare professional or ergonomics expert if you have specific health concerns.

Making the Adjustment

When you first set up your new ergonomic workspace, it might feel a bit strange. That’s normal! Our bodies get used to certain positions, even if they’re not ideal. Give yourself time to adjust to the new setup.

Also, remember that good posture isn’t about staying completely still. The best posture is the next posture! Make sure to move around, stretch, and change positions throughout the day.

Beyond Chair and Desk Height

While we’ve focused on chair and desk height in this article, remember that they’re just part of the ergonomic puzzle. For a truly comfortable and healthy workspace, also consider:

Conclusion

Finding the right chair and desk height is a crucial step in creating a comfortable, healthy workspace. While the general recommendations are a great starting point, remember that the perfect setup for you might require some personalization and fine-tuning.

As someone who sits at a desk for 8+ hours a day, I can’t stress enough how important these adjustments have been for my overall comfort and productivity. What might seem like minor changes—a slight adjustment in chair height or monitor position—can dramatically reduce fatigue and discomfort after long workdays.

Don’t be afraid to experiment with different heights and setups until you find what feels best for your body. Your future self will thank you for taking the time to get this right.