Standing Desk Setup Guide

Setting the Correct Desk Height

The most critical setup factor. Wrong desk height affects everything—wrist position, shoulder tension, and neck strain.

Standing Height

1. Stand naturally with arms relaxed at your sides
2. Bend your elbows to 90 degrees, forearms parallel to the floor
3. Your keyboard should be at or slightly below elbow height
4. Wrists should be straight (not angled up or down) when typing

Most people find their standing desk height is between 38-46 inches from floor to desktop surface. Taller people need higher; shorter people need lower.

Sitting Height

1. Sit with feet flat on the floor (or on a footrest)
2. Thighs parallel to the floor, knees at roughly 90 degrees
3. Same elbow position as standing—90 degrees, forearms parallel
4. Keyboard at or slightly below elbow height

Typical sitting desk height is 22-30 inches from floor to desktop surface.

Monitor Positioning

Height

The top of your screen should be at or slightly below eye level. Your eyes should naturally fall on the top third of the screen without tilting your head up or down.

• Too high: Neck strains upward, causing tension
• Too low: You'll hunch forward or tilt your head down
• Just right: You can look at the screen with your head in a neutral position

Distance

Position your monitor about arm's length away (20-28 inches from your eyes). Larger monitors may need to be slightly further; smaller screens slightly closer.

• 24" monitor: 20-24 inches
• 27" monitor: 22-28 inches
• 32"+ monitor: 26-32 inches

Angle

Tilt the screen back 10-20 degrees. This reduces glare and aligns better with your natural line of sight. Avoid having the screen tilted forward.

Multiple Monitors

• Equal use: Position monitors in a slight V, with the seam at center of your vision
• Primary/secondary: Center your primary monitor directly in front; secondary off to the side
• Match heights: Top edges should align for seamless visual flow

Monitor Arms

Highly recommended for standing desk users. Monitor arms let you:

• Easily adjust height and angle for both sitting and standing
• Push monitors back for more desk space
• Keep monitors stable during desk adjustment
• Free up desk surface the monitor stand would occupy

Keyboard and Mouse Setup

Keyboard Position

• Place keyboard directly in front of you
• Keep it close—you shouldn't reach forward
• Keyboard feet should be flat (not kicked up)—raised back creates wrist extension
• Consider a negative-tilt keyboard tray for optimal wrist angle

Mouse Position

• Place mouse directly beside keyboard, same height
• Don't reach up or out for the mouse
• Keep wrist straight, not bent sideways
• Consider an ergonomic mouse if you experience wrist discomfort

Wrist Position

Your wrists should "float" above the keyboard, not rest on the desk or a wrist rest while typing. Wrist rests are for breaks between typing, not continuous support during typing—they can actually increase pressure on the carpal tunnel.

Standing Position Tips

Weight Distribution

• Stand with feet about hip-width apart
• Distribute weight evenly between both feet
• Shift weight occasionally—don't stand rigidly
• Keep knees slightly soft, not locked

Posture

• Shoulders back and relaxed (not hunched forward)
• Head balanced over shoulders (not jutting forward)
• Core lightly engaged (not straining)
• Avoid leaning on the desk—it shifts your posture

Foot Comfort

Standing on hard floors quickly becomes painful. Solutions:

• Anti-fatigue mat: Essential for comfortable standing. Good mats compress slightly, encouraging micro-movements and reducing joint strain.
• Supportive footwear: Don't stand barefoot or in socks on hard floors. Supportive shoes or house slippers make a significant difference.
• Foot rest or bar: Having something to occasionally prop one foot on varies your position and reduces fatigue.

Movement

Standing still is almost as bad as sitting still. While standing:

• Shift your weight periodically
• Step in place occasionally
• Take micro-walks during natural pauses
• Stretch if you feel stiff

Sitting Setup

You'll still sit—make sure that's comfortable too.

Chair Adjustment

• Seat height: Feet flat on floor, thighs parallel to ground
• Seat depth: 2-3 finger widths between seat edge and back of knees
• Backrest: Supports your lower back's natural curve
• Armrests: Optional—if used, they should support arms at 90 degrees without pushing shoulders up

Desk Height for Sitting

May need to be different from standard desk height depending on your chair. The key is maintaining that 90-degree elbow angle with straight wrists.

Essential Setup Accessories

Common Setup Mistakes

• Desk too high: Shoulders shrug up, causing neck and shoulder tension
• Desk too low: You'll hunch over, straining back and neck
• Monitor too far: You'll lean forward to see, losing good posture
• Monitor too close: Eye strain from close focus
• Standing all day: Variety is the goal, not maximum standing time
• Forgetting feet: Standing on hard floors without proper mat or footwear

Testing Your Setup

After initial setup, work normally for a few hours and pay attention to:

• Any neck tension? Check monitor height/distance
• Shoulder fatigue? Check desk height
• Wrist discomfort? Check keyboard position and angle
• Foot/leg pain? Check mat, footwear, movement habits
• Eye strain? Check monitor distance, lighting, screen brightness

Adjust based on what you notice. Ergonomics guidelines are starting points—your body will tell you what works.