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Desk Height
Find your ideal desk height based on your body measurements and working style.
Chair Setup
Configure your chair for optimal posture and all-day comfort.
Monitor Setup
Position your screen to prevent neck strain and eye fatigue.
Standing Desks
Learn how to use a sit-stand desk safely and effectively.
Common Mistakes
Avoid the most common ergonomic errors that cause pain and fatigue.
Product Guides
How to choose the right ergonomic products for your needs.
Complete Desk Height Guide
Find your optimal desk height in minutes
Why Desk Height Matters
Working at the wrong desk height causes a cascade of problems: shoulder pain from reaching up, neck strain from looking down, wrist discomfort from awkward angles. The right desk height keeps your body in neutral alignment.
Less shoulder pain
Less neck strain
Improved efficiency
The Golden Rule: 90° at Elbows
Your desk should be at a height where your elbows form a 90° angle when your forearms are parallel to the floor and your wrists are straight.
This keeps your shoulders relaxed, your neck neutral, and your wrists in a natural typing position.
Quick Reference Chart
| Your Height | Ideal Desk Height | Chair Height |
|---|---|---|
| 5'0" (152cm) | 26.1" (66cm) | 16.0" (41cm) |
| 5'4" (163cm) | 27.3" (69cm) | 16.8" (43cm) |
| 5'8" (173cm) | 28.5" (72cm) | 17.3" (44cm) |
| 6'0" (183cm) | 29.7" (75cm) | 17.8" (45cm) |
| 6'4" (193cm) | 30.9" (79cm) | 18.3" (46cm) |
Chair Setup Guide
Configure your chair for optimal posture
1. Seat Height
Setting: Feet flat on floor, thighs parallel to ground
Check: Can you slide 2-3 fingers under your thighs?
Adjust until yes!
2. Seat Depth
Setting: 2-3 inches gap between seat edge and knees
Check: Does the chair front press into backs of knees?
Adjust until no!
3. Backrest
Setting: Lumbar support aligns with your lower back curve
Check: Can you feel gentle pressure in lower back?
Adjust until yes!
4. Armrests
Setting: Arms rest naturally, shoulders relaxed
Check: Are shoulders shrugged when typing?
Lower until no!
Monitor Placement Guide
Prevent neck strain with proper screen positioning
The Perfect Monitor Setup
Standing Desk Guide
How to use a sit-stand desk safely and effectively
Standing Desk Height Formula
Standing Desk Height = Seated Desk Height + 3-4 inches
Your elbows should still form a 90° angle whether sitting or standing. This keeps your wrists neutral and shoulders relaxed.
⏱️ Start Gradually
Begin with 15 minutes standing per hour. Increase by 5-10 minutes weekly. Don't jump to all-day standing.
🧘 Use an Anti-Fatigue Mat
A good mat reduces leg and lower back fatigue by 50%. Look for mats with 0.5-0.75" thickness.
👟 Wear Proper Footwear
Avoid standing barefoot or in heels. Supportive, cushioned shoes are best for extended standing.
🔄 The 1:3 Rule
For every 1 hour of standing, sit for 3 hours. Listen to your body and adjust as needed.
7 Common Ergonomic Mistakes
Avoid these errors to prevent pain and fatigue
❌ Desk Too High
Symptoms: Shoulders shrug up, neck tilts down
Fix: Lower desk by 1-2 inches or raise your chair
❌ Desk Too Low
Symptoms: Leaning forward, rounding shoulders
Fix: Raise desk by 1-2 inches or use keyboard tray
❌ Monitor Too Far/Low
Symptoms: Head tilts down, neck flexion
Fix: Bring monitor closer, raise to eye level
❌ Feet Not Flat on Floor
Symptoms: Leg pressure, circulation issues
Fix: Adjust chair height or use a footrest
❌ Armrests Too High
Symptoms: Shoulders shrugged while typing
Fix: Lower armrests or remove them if causing issues
❌ No Movement Throughout Day
Symptoms: Stiffness, fatigue, reduced circulation
Fix: Take breaks every 30-60 minutes, stretch or walk
❌ Ignoring Discomfort
Symptoms: Chronic pain develops over time
Fix: Don't ignore persistent pain. Adjust your setup or consult a professional.
Pro Tips for Maximum Comfort
💡 The 20-8-2 Rule
Every 20 minutes, take an 8-second break to look at something 20 feet away. This prevents eye strain and resets your posture.
🔧 Adjust Chair First
Always set your chair height first (feet flat, thighs parallel), then adjust the desk. Your chair determines your seated elbow height.
📦 Use a Keyboard Tray
If your desk doesn't adjust low enough, a negative-tilt keyboard tray can help you achieve proper wrist position.
⏱️ Listen to Your Body
Minor discomfort is normal during adjustment periods. Persistent pain means something needs to change.
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