How to choose the right height for your height-adjustable desk?

Selecting a height-adjustable standing desk is just the first step. The real benefits to health and productivity come from precisely setting the desktop according to your personal body dimensions, achieving the most ergonomically ideal height. Whether you are working while standing or sitting, the core goal is to maintain the body’s natural alignment, minimize muscle tension, and prevent long-term chronic pain.

1. Determining Your Standing Work Height: The Core Principle

The ideal height when standing should ensure your body is relaxed, balanced, and working effortlessly. The key is to follow the famous 90-Degree Elbow Rule.

Step-by-Step Guide:

1. Stand in a Relaxed Posture: Stand up straight with your feet shoulder-width apart, maintaining a natural alignment of your head, neck, and spine.
2. Relax Your Shoulders: Let your shoulders hang naturally; avoid shrugging or leaning forward.
3. Bend Your Elbows (90 Degrees): Bend your elbows to a right angle (90 degrees), keeping your forearms parallel to the floor.
4. Adjust the Desk Height: Raise or lower the desk surface until the area where your keyboard and mouse rest is just below your elbows.
5. Check Your Wrists: When your hands are placed on the keyboard, your wrists should remain neutral and straight, not bent upward or downward. If your wrists are angled up, the desk is too high; if they are angled down, the desk is too low.

Key Goal: Ensure that your forearms are parallel to the floor when typing. This minimizes stress on your shoulders, neck, and wrists.

2. Determining Your Sitting Work Height: Start with the Chair

For a height-adjustable standing desk, setting the perfect sitting height requires starting with the correct adjustment of your chair.

Step-by-Step Guide:

1. Adjust Chair Height (Feet): Sit back in your chair and adjust the height so that your feet are flat on the floor (or on a footrest). Your thighs should be parallel to the floor, and your knees should be bent at approximately a 90-degree angle.
2. Adjust Desk Height (Arms): Keeping your feet and knees in position, adjust the standing desk height. Apply the 90-Degree Elbow Rule again, ensuring that your hands are on the keyboard with your wrists flat and your forearms parallel to the floor.

Note: Many people incorrectly adjust the desk first, and then the chair. The correct sequence is: First, set your chair to the optimal sitting height, and then lower the desk to be level with your elbows.

3. Determining the Monitor (Screen) Position

Regardless of whether you are standing or sitting, the monitor’s position is vital for protecting your cervical spine.

4. Practical Reference Table for Height Settings

While ergonomics should be based on personal measurements, the table below provides a general reference range based on height (in centimeters) to serve as a starting point for your desk settings:

5. Final Fine-Tuning and Recommendations

• Utilize Memory Presets: If your electric standing desk has a memory function (usually labeled M1, M2, M3, etc.), be sure to save your perfect sitting and standing heights once you find them. This makes switching positions quick and effortless.
• Account for Shoe Thickness: The thickness of the shoes you wear while standing will affect your effective height. If you frequently change footwear, you may need to make minor adjustments.
• Continuous Adjustment: Ergonomics is an ongoing process of optimization. If you feel any discomfort after working at the new height for 15-30 minutes (such as shoulder tension or wrist pain), make immediate micro-adjustments until you find the most comfortable state.

By accurately setting your standing desk height, you ensure your body maintains a healthy, natural posture whether sitting or standing, thereby maximizing your work efficiency and protecting your physical health.