What’s the Best Desk Height for Your Body?
If your shoulders are tense, your wrists ache, or you find yourself hunching forward while typing, the best desk height for your body is probably different from the one you are using right now. Here is how to find your ideal number — and how to fix it if your desk does not adjust.Do You Really Need a Footrest?
The Problem With Standard Desk Height
Most desks are manufactured at 29 to 30 inches tall. This height was standardized decades ago based on the average American male of that era, and it has barely changed since. If you are shorter than about 5’8″ or taller than about 5’10”, a standard desk is not the best desk height for you.
A desk that is too tall forces you to raise your shoulders and bend your wrists upward to type, creating tension in your shoulders, neck, and forearms. A desk that is too short makes you lean forward and hunch, compressing your spine and straining your lower back. Neither is immediately painful, which is why most people do not realize the desk height is the problem. According to OSHA’s ergonomic guidelines, a neutral arm position at the keyboard is one of the most important factors in preventing upper body strain.
How to Calculate the Best Desk Height for Your Body
The formula is simple: sit in your chair with your feet flat on the floor and your thighs parallel to the ground. Let your arms hang relaxed at your sides, then bend your elbows to 90 degrees. The height of your forearms in this position is the best desk height for your body.
For a quick reference: if you are 5’0″ to 5’4″, your best desk height is roughly 24 to 26 inches. At 5’5″ to 5’8″, it is about 26 to 28 inches. At 5’9″ to 5’11”, the standard 29 to 30 inches works. At 6’0″ to 6’3″, you need 30 to 32 inches. Above 6’3″, look for desks at 32 to 34 inches.
These are approximations — arm length relative to height varies between individuals — so the seated elbow measurement is always more accurate than a height chart.
How to Adjust If Your Desk Is Not the Best Desk Height
If your desk is too tall (the most common problem for shorter people): Raise your chair until your forearms are at the right angle, then add a footrest so your feet are supported. A good footrest costs under $35. See our guide: Do You Really Need a Footrest?
If your desk is too short (common for taller people): Desk risers — small blocks or stackable platforms that go under each desk leg — can add 2 to 6 inches of height for under $30. For a larger increase, look at bed risers from Amazon or most home stores.
If you want a permanent solution: An adjustable-height desk lets you dial in the best desk height for sitting and standing. Electric sit-stand desks with programmable height presets start around $250-350. Or if you want to keep your current desk, a standing desk converter gives you adjustable height on top — see our picks for Best Standing Desk Converters for Small Spaces.
[AFFILIATE: Amazon links for footrests, desk risers, adjustable desks]
Keyboard Tray: The Hidden Solution
A keyboard tray that mounts under your desk gives you an independent typing surface at a lower height than the desk itself. This is often the best solution if you like your desk for monitor placement but it is not the best desk height for comfortable typing.
A good keyboard tray should be wide enough for your keyboard and mouse, adjustable in height and tilt, and sturdy enough not to bounce when you type. The 3M Adjustable Keyboard Tray and the Fellowes Office Suites tray are both reliable options in the $30 to $80 range.
[AFFILIATE: Amazon links for keyboard trays]
The added benefit of a keyboard tray is that it creates a slight negative tilt — your keyboard angles away from you — which is actually better for your wrists than a flat or positive-tilt keyboard position.
For the complete workspace setup guide, read our Ergonomic Home Office Setup Guide. If your chair is also contributing to discomfort, check out the Best Ergonomic Office Chairs Under $500.