Most desks have a work surface between 28-30″ high. Meanwhile, ergonomic best practices suggest sitting with feet firmly planted. But to fit with an average-sized desk, many people 5’10” or shorter must dangle their feet to sync with the desk. The simple solution: add an ergonomic footrest. Beyond a good desk sync are other sweet benefits. Learn how all desk users 5’10” or shorter can prosper by adding an ergonomic footrest.
Using a footrest can make you sit taller, straighter, and more dynamically. Supporting the feet with a footrest reduces the total power absorbed by the seat(1). Instead of going into the seat, that power curls through the hips and into the spine.
With proper lumbar support, that gives the spine plenty of force to maintain a healthy neutral sitting posture. However, no matter how pristine your posture, sitting in fixed positions causes postural fixity (static loading of back and shoulder muscles).
Intervertebral discs rely on pressure changes to receive nutrients and remove waste. Sitting in fixed positions reduces those exchanges. That results in fatigue and long-term disc degeneration(2).
Sitting without movement also restricts blood flow to the legs. This causes swelling, discomfort, and deep vein thrombosis in extreme cases.
All of these problems can be addressed with the simple addition of a cheap ergonomic footrest. Using one can enhance your sitting height, posture, and ability to move while sitting.
Benefits Of Using A Footrest
Healthy sitting in any type of ergonomic chair requires both feet planted firmly on the floor. However, most standard desks have a work surface between 28-30″ high. This creates a problem for people 5’9″ (175 cm) or shorter.
In the photo, a 5’4″ model sits with planted feet at a desk 30″ high. To sync his arms with the work surface, he has to raise the armrests very high. As a result, instead of falling freely from his shoulders, his arms hit the armrests at sharp angles.
Over long periods of sitting, that position will cause pain in the shoulders, forearms, and wrists. The simplest solution to this sizing problem is to add an ergonomic footrest.
Then, instead of raising the armrests too high, you can raise the seat height. That will help you to better sync your chair with the desk — without stressing your shoulders and elbows.
Higher Seat = Lower Desk + Lower Armrests
I stand 5’9″, or 177 cm. My desk is 76 cm (30 inches), which is around 3″ higher than recommended. Using a Mind Reader footrest (in the second setting) raises my feet 12 cm (4.7 inches) off the ground. Here is the result:
The raised seat puts me higher in proportion to the desk surface. That lets me lower the armrests to remain in sync with the desk. With lowered armrests, my arms fall from my shoulders in a more comfortable, relaxed position.
Reinforcement Of Neutral Postures
All ergonomic chairs are designed to help users maintain neutral sitting postures over long periods. A standard neutral posture looks the same in all types of ergonomic chairs.
This method involves sitting with planted feet, a mild backrest recline, a supported lumbar spine, and supported arms. Adding a footrest makes it much easier to maintain these postures.
Doing so will soften a sharp 90° knee bend. A milder angle places less pressure on the knees. It also reduces the power absorbed by the seat(1). That places less pressure on the thighs against the seat.
Instead, pressure runs up the thighs and into the hips. That glues the lower back firmly to the backrest. With good lumbar support, the result is a perfect lumbar curve, which supports optimal upper body posture.
As a result, it feels easier to push up from the legs to keep the upper spine straight. That leads to a more consistent neutral posture, with less leaning forward. Learn more:
More Movement + Improved Circulation
Many ergonomic scientists suggest that optimal sitting behavior involves regular changes in position. Dynamic sitting can be applied by taking regular breaks, or through seated posture variations(3).
Most ergonomic footrests also let you move your feet while sitting. For instance, my Mind Reader footrest has a pebbled surface that allows rocking back and forth. While sitting, I use this feature a lot more than my chair’s reclining or rocking functions.
In fact, using a footrest has taken my dynamic sitting habits to an entirely new level. Pressure from my feet pushes on my lumbar curve, instead of on the thighs against the seat. That has made it easier to sit upright — without needing to use my chair’s neck rest.
As a result, my new sitting style incorporates near-constant movement. Sometimes, I lean my neck against the neck pillow. At other times, I sit up straight, with my neck off of the pillow. Concurrently, I’m moving my feet 90% of the time.
Pricey Sync Tilt Vs A Cheap Footrest
The need for movement while sitting is why many ergonomic chairs are so expensive. For example, the Herman Miller Aeron costs $1695. One reason for the high price is its complex synchro-tilt functionality.
When you lean back, the seat tilts up. When you lean forward, it tilts down. It’s one of the most powerful movement-boosting features on the market.
In comparison, most ergonomic footrests cost less than $50. Despite the low price, footrests offer more useful movement options than ergonomic sync tilt features. This is because typing requires a static posture(4). That means dynamic tilting chair features are only useful when not typing.
This has massive ramifications. If you prioritize seated movement, one option is to pay $1600+ for a fancy ergo chair. A second option is to stack a cheaper chair with an ergonomic footrest.
Head-to-head, both will offer a comparable level of comfort, posture support, and seated movement functionality. Learn more:
Popular Amazon Footrests
Amazon offers a huge array of ergonomic footrests priced under $50. The following are currently the top-3 most popular on Amazon’s best-selling footrest list.
Mind Reader Footrest
Amazon price: $26.99
I’ve been using this footrest for a few weeks now. It’s a hard plastic device with a flat pebbled surface and a lever system that lets you raise to three different height levels. Dimensions:
- Length x width: 4.4″ (L) x 18.4″ (W)
- Height: 1 inch (lowest); 4.7″ (middle); 6″ (highest setting)
The unit comes assembled. Simply pull it out of the box, choose your height setting, and start using it. Running your feet along the pebbled surface provides easy stimulation. As well, you can rock the surface forward and back with zero resistance. It’s a fun and easy way to work out your ankles and calves while sitting.
The only downside I’ve found with this unit is the plastic surface. Against the bare soles of your feet, it gives a synthetic feel like industrial plastic. Used with bare feet will also make your feet and the footrest sticky with foot and floor-goo. The solution: wear thick socks while using this model.
Mind Reader Footrest on Amazon $26.99
For other popular options, browse Amazon’s list of best-selling ergonomic footrests.
Everlasting Comfort Footrest
Amazon price: $37.99
This model replaces the plastic feel of the Mind Reader footrest with a teardrop-shaped slab of memory foam. Over the top is a removable, machine-washable velour cover.
Unlike the Mind Reader device, it has no tilting platform or pebbled surface. Instead, the Everlasting Comfort footrest absorbs heat while molding to the nuances of your feet. The result is a cool, soft, comfortable surface to caress your feet while you work. Specs:
- Length x width: 4.75″ (L) x 17″ (W)
- Height: 9.5 inches
This model and the Mind Reader are currently the two most popular footrests on Amazon. Choosing between the two is a toss-up. The Mind Reader has better movement features and height-adjustability. In comparison, the Everlasting Comfort model is softer and more pleasant to touch.
Everlasting Comfort Footrest on Amazon $37.99
For other popular options, browse Amazon’s list of best-selling ergonomic footrests.
ErgoFoam Footrest
Amazon price: $39.95
Another top seller on Amazon is the ErgoFoam Footrest. This resembles the Everlasting Comfort model, with one big difference. Flipping it over gives you a dynamic rocking surface comparable to the Mind Reader footrest.
The ErgoFoam Footrest is a memory foam block with a machine-washable velour cover. The underside has a non-slip cover. When flipped over, it works like a rocking device to work your ankles and calves while sitting.
- Length x width: 5.9″ (L) x 17.3″ (W)
- Height: 11.5 inches
This model also comes with a lifetime warranty. If anything goes wrong with your footrest, send the company a photo of the problem. They will send you a replacement with ‘no questions asked’.
ErgoFoam Footrest on Amazon $39.95
For other popular options, browse Amazon’s list of best-selling ergonomic footrests.
Conclusion
Adding a footrest to my workstation has been a game-changer. For one thing, it’s allowed me to sit taller in my chair. That has made my desk a perfect fit.
Using a footrest has also made it even easier to sit upright for long periods. On top of that, constant movement while sitting keeps me energized and alert.
Bottom line: everyone 5’10” or shorter should add a footrest to their workstation. Doing so will ensure a better sync with one’s desk. It will also make it easier to sit with good posture — with plenty of movement — over long periods.
Footnotes
- Naser Nawayseh, et al. ‘Power absorbed during whole-body vertical vibration: Effects of sitting posture, backrest, and footrest’. Journal of Sound and Vibration, Volume 329, Issue 14, 5 July 2010, Pages 2928-2938 doi.org/10.1016/j.jsv.2010.01.025, (accessed 19 August 2022).
- Svend Mathiassen. ‘Time — A key issue for musculoskeletal health and manufacturing’. Applied Ergonomics 38 (2007) 733–744. https://www.academia.edu/17780880/Time_A_key_issue_for_musculoskeletal_health_and_manufacturing, (accessed 19 August 2022).
- Edited By Nico J. Delleman, et al. ‘Working Postures and Movements’. CRC Press 2004. https://www.routledge.com/Working-Postures-and-Movements/Delleman-Haslegrave-Chaffin/p/book/9780367864224, (accessed 19 August 2022).
- Dr. Alan Hedge, et al. ‘Dynamic Sitting — How Much do We Move When Working at a Computer?’ Human Factors & Ergonomics Volume: 47 issue: 6, page(s): 947-951, October 1, 2003. https://journals.sagepub.com/doi/abs/10.1177/154193120304700623, (accessed 19 August 2022).
