Ergonomics: The Ideal Chair vs. Desk Height

title: "Ergonomics: The Ideal Chair vs. Desk Height" date: "2025-06-10" category: "Ergonomia" author: "Dr. Caio" description: "Most shoulder pain starts at the wrong desk height. Learn the 90-degree rule for your setup." image: "/images/2.jpg.webp"

Is Your Setup Killing You?

Many players invest thousands in a PC, 360Hz monitor, and peripherals, but sit in a generic "racing" gamer chair and use a standard-height desk (75 cm / ~29.5 in). The result: trapezius pain and chronically tensed shoulders.

The Golden Rule: 90 Degrees

To ensure your body performs like a machine, follow the right-angle rule:

1. Feet: Fully supported on the floor (or a footrest). Knees at 90°.
2. Elbows: Resting on chair armrests OR on the desk, forming a 90° to 110° angle.

The Problem with a Tall Desk

Most desks are 75 cm (~29.5 in) high. For someone who is 1.70 m (~5'7"), that is too tall. If the desk is too high, you raise your shoulders to reach the keyboard.

Consequence: Chronic trapezius tension and risk of supraspinatus (shoulder) tendinitis.

Practical Solutions

• Height-adjustable chair: Raise the chair until your elbows are level with the desk surface.
• Footrest: If raising the chair leaves your feet dangling, use a box or a dedicated footrest.
• Monitor: The top of the screen should align with your eye level. Do not look down (text neck) or up.

An ergonomic setup is not a luxury — it is performance equipment.