The Hidden Link Between Armrest Height and Shoulder Pain

Why Your Chair’s Armrests Might Be Hurting You

If you’ve ever ended a long workday with tight shoulders or a dull ache around your neck, your first thought might be to blame your posture—or even your desk height. But the real culprit might be something much simpler: your chair’s armrest height.

When armrests are set too high or too low, your shoulders are forced into awkward positions for hours on end, creating unnecessary tension. Over time, that tension builds up into pain, stiffness, and even nerve irritation.

At AnthroDesk, we believe ergonomics is about the details—and this one makes a world of difference.

How Incorrect Armrest Height Affects Your Shoulders

Your shoulders and arms are designed to move freely. But when your armrests aren’t adjusted properly, that freedom disappears. Here’s what happens:

• Armrests too high: Your shoulders have to lift upward all day to reach them. This causes muscle fatigue and tightness in the upper trapezius—leading to that classic “desk shoulder” pain.

• Armrests too low: Your arms hang without support, pulling on the shoulder and neck muscles. This can trigger discomfort and even compress nerves over time.

• Armrests too far apart: You subconsciously hunch your shoulders or reach out, throwing your spine out of alignment.

• Armrests too close: Your elbows are pinned inward, limiting circulation and straining the rotator cuff.

Simply put, when armrests don’t match your natural posture, your muscles overwork to compensate.

The Ideal Armrest Position

Finding your “sweet spot” isn’t complicated. Follow these steps to adjust your chair properly:

1. Sit naturally with your back against the chair and your shoulders relaxed.

2. Adjust the armrests so your elbows bend at a 90–100° angle.

3. Check your shoulders—they should feel neutral, not raised or slouched.

4. Test your typing position. Your wrists should hover comfortably over your keyboard, not forced upward.

5. Fine-tune often. If your work tasks change (like switching between typing and writing), small adjustments help maintain comfort.

Pro tip: A good ergonomic chair lets you adjust not only the height but also the armrest width, depth, and angle.

AnthroDesk Products That Help You Get It Right

At AnthroDesk, we know that small ergonomic tweaks lead to big improvements in comfort and productivity. Our chairs and accessories make it easy to find the perfect armrest position:

• AnthroDesk Ergonomic High-Back Mesh Office Chair with Adjustable Armrests – Designed with customizable armrest height and tilt tension control to support your shoulders naturally.
  
  

Pair your ergonomic chair with a height-adjustable desk for even better alignment throughout your workday.

Small Adjustments, Big Results

By keeping your elbows supported and your shoulders relaxed, you’ll notice an instant difference. Pain will fade, your posture will improve, and long work sessions will feel less fatiguing. Correct armrest height isn’t just about comfort—it’s about protecting your body from repetitive strain.

Final Thoughts

Shoulder pain doesn’t always mean you need a new workout routine or a chiropractor visit. Sometimes, all it takes is a small chair adjustment to restore comfort and balance. Investing in ergonomic furniture from AnthroDesk helps you fine-tune your setup with precision—so you can focus on your work, not your discomfort.

When your chair supports you the right way, your entire workday feels lighter.