# The Hidden Cost of a Bad Desk Setup
Most people spend more than eight hours a day at a desk, yet few ever measure whether their chair, desk or monitor fit their body. A mismatch of just a few centimetres can create chronic tension in your neck, shoulders and lower back. Over months and years, this tension becomes pain, and pain becomes injury. The good news is that optimal ergonomics can be calculated precisely from a single measurement: your height. 8h Avg Desk Time
90° Ideal Elbow Angle
60cm Best Screen Distance
# Why One Size Never Fits All
Standard desks are 73 centimetres high and standard chairs are 45 centimetres high. These dimensions were designed decades ago for average male office workers. If you are shorter than 175 centimetres or taller than 185 centimetres, those defaults are actively harming your posture. Women, teenagers and people with longer or shorter torsos than average are especially poorly served by off the shelf furniture.Poor Setup
Common furniture defaults that create strain over time.
- Monitor too high or too low
- Desk forces shoulders up
- Feet do not reach the floor
- Chair offers no lumbar support
Optimal Setup
Personalised measurements based on your body proportions.
- Monitor at eye level
- Elbows at 90 degrees
- Feet flat on the floor
- Lower back fully supported
Quick Posture Checklist
Sit with your back against the chair. Check that there is a small gap between the back of your knees and the seat edge. Ensure your wrists are straight when typing. The top of your monitor should be no higher than your eyes. Take a 2 minute walking break every 30 minutes.
# The Science of Sitting and Standing
Human bodies are not designed to stay in one position for hours. When sitting, pressure on your lumbar discs increases by 40 percent compared to standing. When standing still, blood pools in your legs and your heart has to work harder to pump it back up. The healthiest work rhythm is to alternate between sitting and standing every 30 to 60 minutes, combined with short walks. This tool calculates both modes so you can set up a convertible desk correctly.How to Build an Ergonomic Workspace
Measure your barefoot height in centimetres.
Use this simulator to get your exact chair, desk and monitor heights.
Adjust your chair first, then the desk, then the monitor.
If you use a standing desk, set it 30 centimetres above your seated desk height.
Place the monitor one arm length away and tilt it back 10 to 20 degrees.
Take a 2 minute break to walk or stretch every 30 minutes.