You may not have thought much about the height of your desk — after all, a desk is just a desk, right?
But if you’re someone who spends 30 or more hours a week working at your desk, choosing the right height could make a big difference to your comfort, posture and long-term health.
The truth is, using a desk that’s too high or too low can place unnecessary strain on your neck, shoulders and spine. And with more people working from home or in hybrid roles, having the right desk height is just as important as having the right chair.
Why Desk Height Matters More Than You Think
Sitting or standing at the wrong desk height affects how your body aligns — and not in a good way.
Poor desk ergonomics can contribute to:
- Neck and shoulder pain
- Lower back tension
- Wrist and elbow strain
- Slouching or leaning forward
According to the Health and Safety Executive (HSE), work-related musculoskeletal disorders affected over 470,000 workers recently, many due to incorrect workstation setup.
How to Measure the Right Desk Height for You
The right desk height depends on how you work—whether sitting, standing, or both. In this section, we’ll guide you through how to calculate your ideal desk height for different working styles.
Sitting Desk Height
A good sitting desk height allows your:
- Elbows to form a relaxed 90 to 100 degree angle
- Forearms to rest parallel to the floor
- Thighs to be horizontal, with your feet flat on the ground
For most adults, the ideal sitting desk height is between 72 and 75 centimetres. If you're shorter or taller than average, consider adjusting the chair or using a footrest.
Tip: Always match your chair height to your desk for the best results.
Standing Desk Height
If you use a standing desk, the principles are a bit different but equally important. Proper standing height ensures you stay comfortable and supported throughout the day.
Make sure you:
- Keep your elbows at a 90 degree angle
- Keep wrists straight and relaxed
- Position your monitor so the top is at or slightly below eye level
The average standing desk height ranges between 95 and 115 centimetres, depending on your height and arm length.
Desk Height Calculator
To make things easier, we’ve created a simple calculator. Just enter your height and get recommended measurements in seconds.
Use it to find:
- Suggested sitting and/or standing desk height in cm
- Recommended chair height
- Monitor position guidance
- Arm and wrist posture tips
These values are based on standard ergonomic guidelines used in UK workplace assessments.
Desk Height Calculator
Use this tool to find the most ergonomic desk height for your comfort and productivity, whether seated or standing.
Desk Height Chart (Sitting & Standing)
If you'd prefer a quick reference, use the chart below to get an idea of the ideal desk height based on your height. This is especially helpful if you're setting up a shared workstation.
| Height (cm) | Sitting Desk Height | Standing Desk Height |
|---|---|---|
| 155 | 65–68 cm | 90–95 cm |
| 165 | 68–71 cm | 95–100 cm |
| 175 | 71–74 cm | 100–105 cm |
| 185 | 74–76 cm | 105–110 cm |
| 195 | 76–78 cm | 110–115 cm |
If your desk is fixed height, try adjusting your chair, monitor or using a footrest to get closer to ideal posture.
Beyond Desk Height: What Else to Get Right
Having the correct desk height is just one part of a comfortable workstation. Next, let’s look at your chair and equipment positioning to complete your setup.
Chair Adjustment
Your chair should work with your desk, not against it. Make sure:
- Seat height allows your feet to rest flat
- Armrests are level with your desk, or adjustable
- Back support follows the natural curve of your spine
Monitor and Keyboard Setup
Screen and keyboard positioning can make or break your posture. Here's what to keep in mind:
- Place your monitor roughly one arm’s length away
- Keep the top third of the screen at eye level
- Keep the keyboard at elbow height with wrists straight
Common Mistakes to Avoid
Even with the best intentions, some habits or assumptions can compromise your comfort. Here are a few frequent issues to watch for:
- Using dining tables instead of desks — often too high
- Ignoring chair height adjustment
- Placing screens too low or too high
- Crossing your legs for long periods
Using a chair that’s too low can strain your shoulders and spine. This is why choosing an ergonomic chair — one with adjustable seat height and proper lumbar support — is just as important as setting your desk to the correct height.
Should You Invest in a Height-Adjustable Desk?
If you spend hours each day at your workstation or share your desk with others, a height-adjustable model can be worth the investment.
It allows you to:
- Switch between sitting and standing throughout the day
- Adapt to different users or ergonomic needs
- Improve overall movement and energy
In some cases, you may be eligible for support through your employer or Access to Work if discomfort or disability is involved.
Everyday Tips for a Healthier Setup
Once your workstation is set, a few daily habits will help you stay comfortable over the long term.
- Take short breaks every 30 minutes to stretch and move
- Use a footrest if needed for proper leg position
- Keep your shoulders relaxed and wrists straight
- Avoid leaning forward or perching on the edge of your seat
Final Thoughts
Getting the right desk height is one of the easiest and most effective ways to improve your comfort at work. Pair it with good posture, the right chair, and regular movement to stay pain-free and productive throughout the day.
Take a few minutes now to check your setup — your body will thank you for it.
FAQs
How should I measure my height?
Measure your height while standing straight, wearing your usual work shoes. Include any mat you use if working standing up.
Why are sitting and standing desk heights different?
They support different postures. Sitting requires a 90° elbow angle; standing needs a higher surface for comfort and posture.
Can I share a desk with someone of a different height?
Yes, but an adjustable desk is ideal. It lets each person set the right height for their comfort and ergonomics.
