A 2023 SAGE Journals study found that almost half of the people surveyed had desk and chair ergonomics that were completely inappropriate for their body type; some were too high, while most were too low. So, what is the right desk and chair height for you?
Read on to find out with ErgoMax!
What constitutes good working posture?
In a seated posture, keeping your body in a natural position with your feet flat on the ground and your legs bent at 90 degrees will help your spine to maintain an S-curve. This significantly reduces pressure on the muscles and ligaments that support your back. Furthermore, with the right chair height, your weight will be evenly distributed across your buttocks and thighs. This reduces pressure on the lower back and discs.
Incorporating standing into your routine is key for dynamic movement and active core engagement. A correctly adjusted standing desk maintains a neutral spine and improves circulation, alleviating the stiffness associated with static positions and maintaining high energy levels.
The most effective strategy is ultimately alternation. Seamlessly switching between well-adjusted sitting and standing postures throughout the day prevents your body from seeking comfort through hunching or shifting. By minimising distractions such as back strain, pinched nerves or awkward positions, an appropriately configured office setup allows you to focus your mental energy entirely on the task at hand for longer periods.
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What constitutes good posture?
Key ergonomic principles for sitting
- Keep your feet flat on the floor. This will stabilise your body and reduce pressure on your lower back.
- Keep your knees at a 90-degree angle. Your thighs should be parallel to the floor.
- Elbows at a 90-degree angle: Or slightly open, depending on your desk height.
- Keep your forearms parallel to the floor to help keep your wrists in a neutral position.
- Maintain neutral spine alignment. Your chair should support the natural curve of your lower back.
A helpful guideline for determining the right combination of desk and chair height is the 1:0.6 ratio.
This ratio provides comfort and creates a visually balanced workstation.
The ideal standing position
- Elbows at a 90-degree angle: Your hands should rest comfortably on the desk without you having to lift your shoulders.
- Shoulders relaxed and wrists straight: Avoid hunching or leaning forward.
- Even weight distribution: Stand upright without locking your knees.
A good adjustable desk will typically offer height settings between
23.62 and 49.21 inches.
This range accommodates most users and allows for smooth transitions between sitting and standing throughout the day.
Your workspace should work for you, not against you. Whether you're sitting, standing or alternating between the two, choosing the right height for your desk and chair makes all the difference to your comfort, posture and long-term well-being. By following ergonomic principles and selecting well-designed furniture, you can create a healthier and more efficient work environment that supports you every day.
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