Time and again we get asked the same question…“what is the correct ergonomic height setting for my office chair?” The answer is not that simple because it depends on two main factors: the individual’s height and the nature of their work. Given the uniqueness of each person and their work environment, the appropriate heights for the desk, monitor, and office chair will vary within a range of values.

Every person is unique and the height ranges shown in the tables below should serve as a guide or starting point. Whether you are standing or sitting, adjust the desk, office chair and monitor so that it is at a comfortable ergonomic height.

152 55-60 36-41 105-109 92-98 141-145
155 57-62 36-42 107-112 93-100 144-148
158 58-63 37-42 110-113 95-103 147-150
161 60-65 38-44 112-115 97-105 150-153
164 61-66 39-44 114-118 99-106 153-156
167 62-68 40-45 116-120 100-108 155-159
170 64-70 41-45 118-122 102-110 158-162
173 65-72 42-46 120-124 104-112 161-164
176 66-73 43-48 122-126 106-114 164-168
179 68-75 44-48 125-129 107-116 167-170
182 69-76 45-49 127-131 109-118 170-173
185 71-78 46-50 129-134 111-120 172-175
188 72-80 47-51 131-135 113-122 175-179
191 74-82 48-52 133-138 115-124 178-181
194 75-83 49-53 135-140 116-126 181-184
197 77-85 50-53 138-142 118-128 184-187
200 78-86 51-54 140-145 120-130 187-190

How to correctly adjust the height of your office chair, desk and monitor


Step 1: Move the chair away from the desk.

Step 2: Sit back in the chair with your back positioned properly against the chair backrest.

Step 3: Check that the gap between the inside of your knees and the front edge of the seat is about three fingers wide.

Step 4: Adjust the height of the chair so that both your feet (with shoes) are flat on the floor and your knees are slightly lower than the level of your hips. This will reduce the rotation of the pelvis and, in turn, reduce the pressure in the lumbar discs. Read More: What happens when you sit?

Step 5: Adjust the height of the armrests so that when your forearms rest on the arm pads, your elbows are bent at approximately 90°. Your shoulders should be relaxed and comfortable.

Step 6: Adjust the width of the armrests to suit your body shape.

Step 7: Rotate the arm pads so that your forearms rest comfortably over the full extent of the arm pad.

Step 8: Adjust the tension of the swivel mechanism so that it suits your body weight.

Step 9: Adjust the height of the backrest and/or the position of the lumbar support so that it fits snugly in the lumbar region of your back. Read More: Back support for office chairs.

Step 10: Adjust the headrest into a comfortable position.

Now (and only now), move the chair towards the desk.


Step 1: Ensure that the top of the armrests are in line with the surface of the desk. In other words, just like your forearms were resting comfortably on the arm pads, they should now rest comfortably on the desk with your elbows bent at about 90°.

Step 2: If your elbows are bent at an angle greater than 90°, the desk is too low. Raise the height of the desk.

Step 3: If your elbows are bent at an angle much less than 90°, the desk is too high. Lower the height of the desk or raise the height of the chair and use a footrest to support your feet if they are not flat on the floor.

Step 4: If you need to sit closer to the desk and only use the desk to support your forearms, lower the armrests or slide the arm pads backward.


Step 1: Adjust the height and distance of your monitor so that the top of the screen is at eye level and about an arms-length away.

Step 2: If you use 2 monitors, position them equally from you. Read More: Ergonomics in the workplace.

By following these guidelines, you can create an ergonomically sound workspace that promotes good posture, reduces strain, and enhances your overall comfort and productivity. Prioritising proper height adjustments for your office chair, desk, and monitor can have a significant impact on your well-being and long-term health while working.

To speak to an Office Ergonomics Risk Facilitator contact us on 011 392 6803 or email [email protected]

Article first seen on Karo’s Knowledge Centre – click here for the full article.