That nagging back pain at 3 pm? Your stiff shoulders after every workday? It might not be stress – it's probably your desk chair height.
Incorrect chair height is the number one cause of office-related discomfort. Studies show that UK office workers with poorly adjusted chairs are 53% more likely to experience chronic neck and back pain. Yet fixing it takes less than five minutes.
Your office chair height affects everything – from how your feet touch the floor to whether your spine stays naturally aligned. Get it wrong, and you're forcing your body into an unnatural position for 40+ hours weekly. Get it right, and you'll notice the difference immediately.
In this guide, we'll show you exactly how to measure, adjust, and optimise your desk chair height for all-day comfort—no special equipment needed – just simple adjustments that work.
Let's fix your setup today.
What Is the Ideal Office Chair Height?
The ideal office chair height isn't a one-size-fits-all number – it's the height that allows your feet to rest flat on the floor whilst your knees form a 90-degree angle.
For most UK desks (which typically measure 72-75cm high), your chair seat should be between 40 and 53cm from the floor. But here's the crucial bit: your perfect height depends on three factors:
- Your height – Someone who's 5'2" needs a different setting than someone who's 6'2"
- Your desk height – Standard UK office desks vary between 70 and 76cm
- Your work style – Typing requires different positioning than handwriting or drawing
When standing next to your chair, the highest point of the seat should be just below your kneecap. Sit down, and you should be able to:
- Place both feet flat on the floor
- Slide your fingers easily between your thigh and the seat edge
- Keep your thighs parallel to the floor
Recommended chair heights by user height:
| Your Height | Recommended Seat Height | Desk Height (Standard) |
|---|---|---|
| 5'0" - 5'3" (152-160cm) | 38-43cm | 66-70cm |
| 5'4" - 5'7" (163-170cm) | 41-46cm | 69-73cm |
| 5'8" - 5'11" (173-180cm) | 44-49cm | 72-76cm |
| 6'0" - 6'3" (183-190cm) | 47-52cm | 75-79cm |
| 6'4"+ (193cm+) | 50-55cm | 78-82cm |
Research shows that when your chair height is correct, it reduces pressure on your spinal discs by up to 40%. This isn't just about comfort – it's about preventing long-term damage to your back.
If your feet dangle or your knees are higher than your hips, your chair needs adjusting. We'll show you exactly how to do that next.
How to Measure Your Desk Chair Height
Measuring your current chair height takes 30 seconds and helps you understand what needs changing. Here's the foolproof method:
What you'll need:
- A tape measure (or ruler)
- Your regular work shoes (if you wear them)
Step-by-step measurement:
- Sit usually in your chair – Don't adjust your posture, just sit as you typically do
- Measure from floor to seat – Place the tape measure on the floor and extend it to the highest point of your seat cushion (where your weight compresses it)
- Note the measurement – Most office chairs range from 40-53cm when occupied.
Check these three critical points:
✓ Knee angle: Are your knees at roughly 90 degrees? If not, note whether they're higher or lower than your hips
✓ Foot position: Can both feet rest flat on the floor? Or are you on tiptoes?
✓ Thigh clearance: Can you fit 2-3 fingers between the seat edge and the back of your knees?
Take measurements both morning and afternoon. Chair cushions compress throughout the day, potentially dropping your seat height by 2-3cm. If you notice significant compression, your chair might need replacing rather than just adjusting.
Write down your current measurement – you'll need it for the next step, where we perfect your setup.
How to Adjust Office Chair Height
Most office chairs use a pneumatic lever system – it's simpler than it sounds. Here's how to nail the perfect height adjustment:
Finding the lever: Look under your seat's right side (occasionally left). You'll find a paddle or lever – that's your height control.
The adjustment process:
- Stand up completely – The chair needs to be weight-free to rise
- Pull the lever up – Hold it to raise the seat to maximum height
- Sit down slowly – Your weight activates the lowering mechanism
- Release at the right height – When your feet are flat and knees at 90°, let go
Getting it perfect:
- Too high? Sit and pull the lever – the chair will lower with your weight
- Too low? Stand completely, pull the lever, let it rise, then test again
- Stuck? Try rotating the seat whilst pulling – this often frees sticky mechanisms.
No lever? Older chair solutions:
- Spinning seats: Turn anticlockwise to raise, clockwise to lower
- Fixed-height chairs: Add a firm cushion (5-8cm thick) or consider a footrest
Once adjusted, sit usually and work for 5 minutes. Your shoulders should be relaxed, elbows at 90° when typing, and no pressure behind your knees. If something feels off, make minor adjustments – even 2cm can make a massive difference.For more detailed adjustment tips, see our guide on [how to properly adjust your office chair]。
You should readjust after a few days as your body adapts to the correct position.
Ergonomic Setup: Matching Chair Height to Desk Height
Getting your chair height right is only half the equation – it needs to work perfectly with your desk height too. Here's how to create the ideal relationship between the two:
The golden rules for desk and chair alignment:
Your elbows should form a 90° angle when typing, with your forearms parallel to the floor. If they don't, you've got a mismatch that needs fixing.
Standard UK desk heights:
- Fixed desks: Usually 72-75cm (bad news: these rarely suit everyone)
- Adjustable desks: 60-80cm range (ideal for most heights)
- Standing desk converters: Add 30-50cm to your existing desk
The perfect setup checklist:
✓ Monitor position: Top of screen at or slightly below eye level (you shouldn't crane your neck)
✓ Keyboard placement: Close enough that your elbows stay near your body
✓ Mouse position: Same height as keyboard, within easy reach
✓ Thigh clearance: At least 5cm between thighs and desk underside
Common mismatches and fixes:
Desk too high? Don't raise your chair and let your feet dangle. Instead:
- Use a footrest (£15-30 fixes this instantly)
- Raise your chair AND add foot support
Desk too low? Don't slouch to reach it. Instead:
- Add desk risers (£10-20 for a set)
- Consider a keyboard tray to lower just the typing surface
Studies show that proper chair-to-desk height alignment can boost productivity by 17% and reduce upper back strain by 40%. It's worth getting right.
FAQs
What if my desk is too tall for my chair even at maximum height?
Don't let your feet dangle – this cuts circulation and strains your back. Get a footrest immediately (£15-30 on Amazon). Your feet need stable support, with knees at 90°. As a temporary fix, use a sturdy box or stack of books, but invest in a proper adjustable footrest within the week.
Is sitting cross-legged bad for office work?
Yes, it's problematic long-term. Cross-legged sitting rotates your pelvis, compresses one hip, and forces your spine out of alignment. Studies show it increases lower back pressure by 45%. Occasional position changes are fine (5-10 minutes), but your default position should be feet flat on the floor.
How often should I readjust my chair height?
Check monthly, or whenever you: change shoes (heels vs flats make a 5cm difference), get a new keyboard, feel any discomfort, or share your workspace. Cushion compression also means you might be sitting 2-3cm lower after six months.
Can I use a cushion instead of adjusting height?
Not ideal. Cushions change your carefully set ergonomics – raising you higher throws off your arm position and desk relationship. Only use cushions temporarily whilst waiting for proper adjustment or chair replacement.
Conclusion
Adjusting your desk chair height correctly takes just five minutes, yet it can prevent years of pain. You now know that the perfect height means feet flat, knees at 90°, and elbows relaxed whilst typing.
The immediate steps? Measure your current setup, adjust using the lever technique we covered, and ensure your desk height matches. If something's off, fix it today – whether that's adding a footrest, adjusting your monitor, or finally replacing that ancient office chair. If you're considering a new chair, check out our guide on [choosing an ergonomic chair that suits your body].
Proper chair height reduces spinal pressure by 40% and can eliminate that 3 pm backache. Your body will thank you by the end of your very first properly-adjusted workday.
Don't wait for Monday. Stand up, check your chair height now, and adjust. Your back deserves those five minutes.
