How to Set Up Your Standing Desk Properly

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Quick Height Reference

Your Height	Sitting Desk Height	Standing Desk Height
5'0" (152 cm)	22-23"	35-37"
5'4" (163 cm)	24-25"	38-40"
5'8" (173 cm)	26-27"	41-43"
6'0" (183 cm)	28-29"	44-46"
6'4" (193 cm)	30-31"	48-50"

These are starting points — fine-tune based on your arm length and preferences.

Step-by-Step Setup

Set Your Standing Height First

Stand at your desk with arms relaxed at your sides. Raise the desk until your elbows bend at 90 degrees when your hands rest on the keyboard. Your forearms should be parallel to the floor.

Position Your Monitor

The top of your screen should be at or slightly below eye level. You should look slightly downward (15-20°) at the center of the screen. Position the monitor 20-28" from your eyes (arm's length is a good starting point).

Check Your Wrist Position

Your wrists should float neutrally — not bent up, down, or sideways. If you're bending wrists to type, adjust desk height or consider a keyboard tray.

Set Your Sitting Height

Lower the desk so your feet rest flat on the floor (or footrest) when seated. Same 90° elbow rule applies. Save this as a preset if your desk has memory buttons.

Add an Anti-Fatigue Mat

Standing on hard floors causes fatigue. A cushioned mat makes a significant difference for sessions over 30 minutes. Position it where you naturally stand.

The above steps are meant to be a set of guidelines. You need to fine tune based on specifics of how the setup is working for you in the first several days. Everyone is different: in my case I find while I am sitting, I am more confortable with forearms slightly elevated at the keyboard and the arms slightly apart.

Common Mistakes to Avoid

❌ Desk Too High
Signs: Shoulders raised, tension in neck, wrists bent upward. This is the #1 mistake — most people set their desk too high.

❌ Monitor Too Low
Signs: Chin tucked down, neck pain. When standing, your monitor often needs to be higher than when sitting. Use a monitor arm or riser.

❌ Standing Too Long
Signs: Foot pain, leg fatigue, lower back ache. Start with 20-30 minute standing intervals. Standing all day is as bad as sitting all day.

✓ Pro Tip: Set a timer when you first start. Stand for 20 minutes, sit for 40. Gradually increase standing time as your body adapts. Most experienced users settle at 50/50 or 60/40 (sit/stand).

The Sit-Stand Cycle

There's no perfect ratio — it depends on your work and body. Here's what research suggests:

Phase	Duration	Notes
Standing	20-45 min	Start shorter, build up
Sitting	40-60 min	Don't skip sitting entirely
Movement break	5 min/hour	Walk, stretch, refill water

The goal isn't standing — it's movement variety. Alternating positions keeps blood flowing and prevents the stiffness that comes from staying in any one position too long.

Essential Accessories

Anti-fatigue mat — Makes standing on hard floors comfortable. Essential for 30+ minute sessions. (See our top picks)

Monitor arm — Allows quick height adjustment when switching between sitting and standing. Frees up desk space.

Keyboard tray — Helpful if you can't get the desk to the right height, or if you prefer your keyboard lower than your mouse.

Cable management — Moving desks yank cables. Use a cable tray or J-channel to keep cords organized and safe.

Setup Checklist

Before You Start Working

Elbows at 90° when typing
Top of monitor at eye level
Wrists neutral (not bent)
Feet flat on floor (sitting) or mat (standing)
Monitor 20-28" from eyes
Standing and sitting heights saved to presets
Anti-fatigue mat in place
Timer set for first standing interval

Troubleshooting Common Issues

Lower back pain when standing: Usually means standing too long or locked knees. Shift weight, bend knees slightly, take sitting breaks.

Foot pain: Get an anti-fatigue mat. Wear supportive shoes (not barefoot). Consider compression socks for long days.

Neck strain: Monitor is probably too low. When standing, you often need to raise your monitor 4-8" higher than your sitting position.

Shoulder tension: Desk is too high. Lower it until your shoulders relax while typing.

Note: Please use good judgement. If the setup is not improving your level of pain/discomfort after a period of use, additional fine-tuning may be called for. Always follow the manufacturers's setup instructions and follow the specific safety guidance. In addition, if you suspect other underlying factors, you may want to consult a healthcare professional.

How to Set Up Your Standing Desk