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What height should a desk be? – Finding the perfect fit for comfort & productivity

What height should a desk be? – Finding the perfect fit for comfort & productivity

The importance of desk height for comfort and posture

Ergonomic recommendations based on body dimensions

The benefits of adjustable desks

The Fellowes 4 Zone Approach®
Worklife Coach Pointing

A well-designed workspace can have a huge impact on comfort, posture and productivity at the workplace.

One area which is often overlooked but can play a pivotal role in achieving the best ergonomic setup is the height of your desk. Finding the right height for you will promote health and efficiency by reducing physical strain on the body.

In our guide, we will explore the importance of desk height and how it can impact on your daily work routine.

We will also discuss how these principles link naturally to the Fellowes 4 Zone Approach®; a framework designed by experts at Fellowes to help you optimise your workspace and ensure the best ergonomic practice.

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The importance of desk height for comfort and posture

Your desk height directly influences your posture, which will in turn affect the comfort and overall well-being you can achieve while at work.

Whether you are sitting or standing, a desk which is improperly adjusted can cause a host of physical problems, such as back pain, neck stiffness, and other repetitive strain injuries. That’s why setting the right desk height should be the first step to achieving a comfortable and ergonomic desk set-up.

With that in mind, here is the recommended height to promote the healthiest posture whilst behind a desk:

Recommended desk height while sitting

When in a seated position, your desk should be positioned at a height that allows for your elbows to be positioned at 90 degrees, with your forearms parallel to the floor. This position helps maintain a neutral body posture, reducing strain on muscles and tendons, and minimising the risk of developing musculoskeletal disorders in the long term.

For the average person, a desk height of 64 to 76 cm’s is ideal when seated. However, it's essential to consider individual body dimensions, as they play a key role in determining the best desk height for your comfort and needs. If you are eager to find the specific dimensions that fit with your physique, there are handy tools out there to do so, such as desk height calculators.

Woman sat at a desk ergonomically

Recommended desk height while standing

For standing desks, the guidelines are quite similar. Your elbows should be at a 90-degree angle while typing, your monitor should be positioned at eye level, and your weight should be evenly distributed between both feet to help prevent fatigue.

Adjustable desks are especially beneficial for allowing quick transitions between a seated and standing position and are proven to promote better posture practices throughout the day.

Man stood at a desk ergonomically

The role of desk height in preventing postural issues

Working while your desk height is not set up to your specific needs can exacerbate slouching, rounding of the shoulders, and other poor posture habits.

Adopting the correct desk height set-up helps to encourage spinal alignment, whilst reducing the chances of long-term health implications developing.

Man slouched over looking at his laptop

Ergonomic recommendations based on body dimensions

It goes without saying that body dimensions vary significantly from person to person, and with that it is important to adjust your desk height in line with your own measurements.

Below are two ergonomic recommendations based on different body types:

Tall individuals

If you are a tall person, you may find that standard desk heights feel cramped and force you into an unnatural and overly hunched position. If that is the case, a height-adjustable desk will present you with a better set-up to accommodate longer legs and arms.

The overarching advice, however, does not change, which is to have your feet flat on the ground, with knees at a 90-degree angle to prevent any discomfort.

Shorter individuals

Shorter individuals are more likely to experience discomfort with desks that are too high for them, as it leads to raised shoulders and/or strained wrists.

The advice is similar to that for taller individuals: a height-adjustable desk set to a lower position will be most beneficial.

It may also be worth considering investing in a footrest, as this provides additional support by ensuring your feet are planted firmly on the ground.

Group of people of varying heights

The benefits of adjustable desks

Adjustable desks offer more than just comfort and better posture. They can significantly improve workplace health and overall productivity. The ability to shift between sitting and standing positions throughout the day is at the core of their value, but the benefits go well beyond that.

Health benefits of adjustable desks

Prolonged sitting has been linked to a range of health issues, including poor circulation, back pain, and increased risk of chronic conditions. Adjustable desks allow workers to break this pattern. Research by Kévin Desbrosses of the French National Research and Safety Institute (INRS) highlights that standing—even briefly—can improve blood flow and help combat the health effects of sedentary behaviour.

However, experts stress the importance of not just standing, but moving regularly as well. Complement sit-stand transitions with physical activity, such as walking, taking the stairs instead of the lift, or try walking meetings to reduce risks linked to prolonged sitting and standing.

Sit, stand, move advice from Fellowes reinforces this, encouraging a dynamic approach to posture throughout the day:

  • When sitting: Maintain a neutral position with back and foot support, level forearms, and neutral wrists. Align your eyes with the top of your screen using a monitor arm, and keep essentials within reach.
  • When standing: Raise your desk to support upright posture and arm alignment. Adjust screens to avoid neck strain—especially when using dual monitors.
Healthy cycle of motion icons

Flexibility and customisation

Adjustable desks also create a more inclusive, adaptable work environment. In shared or hot-desking office setups, they allow individuals of varying heights and preferences to tailor their workspace ergonomically. This flexibility supports both health and productivity by reducing strain and improving focus—no matter who’s at the desk.

Sedentary behaviour can increase risk of heart failure by up to 60% Sedentary behaviour can increase risk of heart failure by up to 60%
https://news.harvard.edu/gazette/story/2024/11/study-finds-too-much-sitting-hurts-the-heart/

The Fellowes 4 Zone Approach®

Here at Fellowes, we have produced the framework for creating a healthier and more comfortable workspace in the shape of the Fellowes 4 Zone Approach®

ZONE 1

Focuses on seated posture and lower body support, including foot rests and back and lumbar cushions to maintain proper spinal alignment.

If you find you are on the shorter end of the spectrum in relation to height and your feet do not comfortably reach the floor whilst you are sat at your desk, a footrest is an optimal solution. It will provide additional support, reducing pressure on your legs and lower back.

ZONE 2

Addresses arm and wrist positioning, often supported by ergonomic keyboard and mice solutions.

A height adjustable desk ensures your wrists are correctly aligned by allowing you to set the ideal desk height for your posture. Proper alignment at a height adjustable desk helps reduce wrist pressure and lower the risk of strain-related injuries.

ZONE 3

Concentrates on correct monitor height and screen positioning to reduce eye, neck, and shoulder strain.

Combining a height adjustable desk with monitor stands and monitor arms helps relieve neck strain by allowing you to position your monitor at eye level for optimal posture. By achieving the right monitor height, a height adjustable desk supports a neutral neck position and reduces the risk of discomfort or injury.

ZONE 4

Promotes dynamic working through solutions like height-adjustable desks, which help reduce prolonged sitting and encourage more active, flexible working postures.

Alternating between sitting and standing throughout the day can help increase your activity levels while working. Regardless of your position, make sure to maintain proper ergonomic posture and take frequent breaks.

By addressing all four zones, individuals can create a more ergonomic and health-conscious workspace that is tailored to support the body throughout the workday.

Diagram of all 4 zones pointing to their applicable areas on a seated man at a desk

Key recommendations of the Fellowes 4 Zone Approach® for desk height

Hand gripping ergonomic mouse

Elbow and wrist alignment

Ensure elbows are at a 90-degree angle while sitting or standing. Keep your forearms parallel with the top of your desk and your wrists in a neutral posture. Your shoulders and arms should be relaxed with your elbows positioned close to your body.

Woman looking at a monitor that sits on a monitor riser

Position your screen appropriately

Your monitor should be at eye level to reduce neck strain. Ensure your eyes are in line with the top of your screen/s and documents. Your monitor should also sit at arm’s length from your body, with the top of the screen at or just below the level of your eyes.

Man stood at a height adjustable desk

Desk height adjustments

Consider adjustable desks and their benefits, as they allow for ergonomic flexibility and personalisation regardless of physique.

Ready to optimise your workspace?

Designing a comfortable, posture-friendly workspace begins with achieving the correct desk height for you. At Fellowes, you’ll find a selection of ergonomic products crafted to help you find the ideal desk height and working position, whether you are seated or standing.

With options like adjustable desks, sit-stand platforms, monitor risers, arms, and supportive footrests, our range is built to enhance daily comfort and encourage better productivity.

Take a step toward a more balanced, healthier work routine. Explore our height adjustable desks today!

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