You fidget. You stretch. You roll your shoulders and adjust your keyboard.
Something feels off.
Maybe it’s your desk setup. Or your posture. Or maybe you just need a break.
But here’s the thing:
Your office chair height, that seemingly insignificant detail, could be the real culprit.
A chair that’s even a few centimetres too high or too low can throw your entire workstation out of whack. Your shoulders tense up. Your lower back aches. Your wrists feel awkward.
And the worst part?
You don’t even realize it’s happening.
Luckily, there’s an easy fix. Let’s find out if your chair height is sabotaging your comfort and how to adjust it like a pro.
How Office Chair Height Messes Up Everything Else
Picture this:
You sit down at your desk, ready to work. But within an hour, you’re shifting in your seat, rolling your neck, and stretching your wrists.
You’re not imagining things.
When your chair is too high or too low, your entire body compensates. A tiny misalignment in your seat height creates a ripple effect of discomfort.
Here are the hidden dangers you don’t notice that happens when your office chair height is inadequate.
1. The Foot Dangle Dilemma: Why Poor Leg Support Wrecks Circulation
If your chair is too high, your feet dangle like a child sitting at the grown-ups’ table. You might think,
“So what? My legs are fine.”
But here’s what’s happening under the surface:
a. Increased pressure on the thighs
Without your feet to support you will push all your weight into the seat edge. This is would compress blood vessels and restrict blood flow.
b. Restricted blood flow
You don’t want blood flow restricted because it can cause numbness, tingling, and even swelling in the lower legs (hello, restless legs and cold feet!).
c. Higher risk of varicose veins
Sitting like this for long periods increases the strain on your veins, making it harder for blood to return to the heart. This can increase your risk of varicose veins.
The fix to adjust office chair height:
Lower your chair until your feet rest flat on the floor. If your desk is now too high, adjust that too if the desk is adjustable. If not use a footrest.
2. The Hunched-Over Effect: How a Low Chair Wrecks Your Spine
On the flip side, if your chair is too low, your knees sit higher than your hips, and you instinctively lean forward. This might not feel like a big deal at first, but over time:
a. Your lower back rounds
Instead of keeping its natural S-curve, your spine slumps into a C-shape. This weakens the muscles that support your posture, leading to chronic lower back pain.
b. Increased disc pressure
A hunched posture compresses the discs in your spine, putting stress on the lower back and increasing the risk of herniated discs.
c. Strained neck and shoulders
When your spine slumps, your head follows, sticking out like a turtle. This adds extra strain on your neck and traps tension in your shoulders.
The Fix:
Raise your chair until your knees and hips align. Your back should feel naturally supported, not slumped.
3. The Shoulder Shrug Strain: How Inadequate Office Chair Height Wrecks Your Upper Body
Your arms should float effortlessly at desk height, elbows relaxed at 90 degrees. But when your office chair height is wrong? Your shoulders tense up without you even realizing it.
a. If your office chair is too low
Your arms would reach upward to meet your desk. Your shoulders would creep toward your ears. Making your neck stiffness and causing tension headaches.
This will also leave your trapezius muscles in a constant state of contraction. Eventually leading to muscles fatigue, tightness and soreness.
b. If your office chair is too high
Your elbows would drop below desk height. So your wrists would bend upward to type. Putting more pressure on the tendons on your forearm (hello, carpal tunnel risk!).
Also with your chair too high, you would hunch forward. This causes rounded shoulders, tight chest muscles and weakened upper back.
The fix:
Adjust your chair so that your elbows align with desk height. Use the armrests to keep your elbows at 90 degrees and your elbow at your side. No reaching, no shrugging.
4. The Pelvic Tilt Trap: How the Wrong Office Chair Height Hurts Your Hips
Your pelvis is the base of your posture. But the wrong chair height throws it off balance forcing you to sit with bad posture.
a. If the office chair is too high
Your thighs would tilt downward. Your pelvis tilts forward. And there would be excessive pressure on your lower back.
Also your hip flexors stay shortened and tighten over time. It would increase the risk of lower back pain (especially when standing).
b. If the office chair is too low
Your knees would be higher than your hips. This causes your pelvis to tilts backward making you slouch.
Also your hip mobility decreases and stiffness sets in. You would feel tightness and soreness in your lower back after sitting for long hours.
The Fix:
Your hips and knees should be level, at 90 degrees. When there’s no tilting, there would be no slouching in the lower back.
5. The Energy Drain: Why the Wrong Office Chair Height Makes You More Tired
You might think workstation discomfort is just about aches and pains, but it’s also about your energy. Here’s why:
a. Bad posture equates more effort
When you adopt bad posture, it requires more effort to maintain such posture. When your body isn’t in a neutral position, your muscles work harder just to keep you upright. That’s wasted energy that could be going toward focus and productivity.
b. Poor circulation leads to sluggishness
Sitting too high or too low affects blood flow and reduces oxygen supply to your brain. The result? You feel more fatigued, even after a full night’s sleep.
c. Tension drains mental energy
Ever notice how you feel mentally exhausted after a long day of sitting wrong? Your brain interprets discomfort as stress. Over time, this impacts concentration, mood, and motivation.
The Fix to adjust chair height:
Adjust your chair height until sitting feels effortless. Keep your body in neutral positions where there is minimal strain on your muscles and spine. No strain, no extra effort, no stress.
Final Thoughts: One Tiny Fix for a Huge Difference
Chair height seems small, but its impact is massive. The wrong setup doesn’t just cause discomfort, it affects circulation, posture, energy, and general health. But once you fix it, the difference is instant.
Less strain. Better posture. More comfort.
Now that you know what to look for, take 30 seconds right now and check your office chair height. Does it pass the 30-seconds test?
The 30-Second Chair Height Test: Are You Sitting at the Right Office Chair Height?
You don’t need fancy tools to figure this out. Just check these three things:
✔ Feet flat on the floor? If your feet are dangling, your chair is too high. If they’re pushing into the floor, your chair is too low.
✔ Knees at 90 degrees? If your knees are higher than your hips, you’re too low. If they’re stretching downward, you’re too high.
✔ Elbows level with your desk? If they’re reaching up, your chair is too low. If they’re pushing downward, your chair is too high.
Fail any of these? Then it’s time to adjust your setup.
How to Adjust Your Chair Height Like a Pro
No guesswork. Here’s how to find your perfect chair height:
1. Raise or lower your seat until:
- Your feet rest flat on the floor.
- Your knees form a comfy 90-degree angle.
- Your elbows sit level with your desk.
2. What if your chair won’t adjust properly?
- Too high? Use a footrest (or a stack of books in a pinch).
- Too low? Raise your desk (or get An adjustable chair with adequate height margin).
3. If you’re still uncomfortable
If your chair can’t adjust to fit you, it’s time to invest in an ergonomic chair that does. The more adjusters your chair has the better. Check out Ergonomic Chair Finder.
And if you’re tired of second-guessing your setup, let me help you get it right. Book a remote workstation assessment and stop working in discomfort today. No booking or travel time required.
