Ever feel a twinge in your shoulders after a few hours at the desk? Chances are your desk isn’t at the right height. The good news is fixing it is pretty easy once you know the basics.
Start by sitting in a chair you normally use. Your feet should be flat on the floor and your knees at about a 90‑degree angle. From that position, measure the distance from the floor to the back of your forearm – that’s the height where your elbows rest comfortably.
Adjust your desk so the work surface sits just a little below that point, typically 2‑4 cm lower. This lets your forearms rest lightly on the desk while you type or write, keeping your shoulders relaxed.
If you use a standing desk, the rule flips a bit. Your elbows should still form a 90‑degree angle, but now your palms should hover just above the keyboard. Measure the height from the floor to your elbow while standing with relaxed shoulders, then set the desk around that mark.
Many people find a standing height between 100‑110 cm works well, but it really depends on your own arm length. A good tip: use a stack of books or a portable monitor riser to fine‑tune the level before you lock the desk in place.
Remember, you don’t have to stay in one position all day. Switching between sitting and standing every 30‑45 minutes reduces strain and keeps your energy up. If your desk has a manual crank or electric lift, use it to transition smoothly.
1. Desk too high for sitting: Your shoulders will creep up, causing neck pain. Lower the desk or raise your chair if possible.
2. Desk too low for standing: You’ll hunch over, which hurts your lower back. Raise the desk or use a taller anti‑fatigue mat to keep your feet supported.
3. Wrong chair height: Even a perfect desk won’t help if your chair is too low or too high. Adjust the chair first, then re‑measure the desk.
4. Ignoring monitor height: Your screen’s top should be at eye level. If the monitor sits too low, add a riser; if it’s too high, lower the desk or tilt the screen.
People come in all shapes and sizes, so you might need a few tweaks. If you’re short, consider a lower‑profile desk or a chair with a deep seat cushion that lets your feet stay flat. If you’re taller, look for desks with a higher maximum height or a desktop that can be raised with a sturdy frame.
Keyboard trays can also help. Mounting the keyboard on a tray that slides and tilts lets you keep the desk surface at a comfortable height while positioning the keys just right for your wrists.
Getting the desk height right is all about aligning your elbows, shoulders, and eyes. Measure, adjust, and then test it out for a few days. If you still feel sore, make small changes rather than big overhauls. A well‑set desk not only eases aches but also lifts your focus, so you can get more done without the fatigue.
Next time you set up a new workspace, grab a tape measure, follow these steps, and you’ll notice the difference right away.
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