Is It Better To Have Armrests On An Office Chair?

In the realm of office ergonomics, one element that often prompts discussion is the armrest. Integral to any office chair, armrests can play a significant role in the overall comfort and productivity of the user. However, their usefulness and effect on health are sometimes up for debate. This article aims to delve into the role of armrests, examining their benefits and potential drawbacks, with an emphasis on ergonomics.


Importance of ergonomics in office chairs

Ergonomics, the science of designing the job to fit the worker, is a critical consideration when choosing office furniture, especially office chairs. The right chair can prevent discomfort, reduce the risk of musculoskeletal disorders, and enhance productivity. The armrests, a key component of office chairs, contribute significantly to these ergonomics. Their design, position, and use can impact the user’s posture and comfort, affecting their work experience.

This article will address several pertinent questions related to armrests. Is it better to have armrests on an office chair? Are armrests good or bad for you? How does their presence or absence affect ergonomics? What is the proper height for armrests? Should they be used while typing? And what if they are too high or too low? By exploring these queries, we aim to provide a comprehensive understanding of the role and importance of armrests in the office environment.

The Role of Armrests in Office Chairs


Armrests on an office chair serve several functions that directly contribute to the comfort and productivity of the user. Their primary purpose is to provide support for the arms, reducing the strain on the shoulders and neck. By offering a place to rest the arms, they help maintain a comfortable posture, especially important during long periods of sitting.

Armrests also help in maintaining a correct ergonomic position while working. They ensure the user’s arms are not hanging or floating, which can lead to shoulder and neck strain over time. Furthermore, they can assist in standing up and sitting down, providing leverage, particularly beneficial for individuals with mobility issues.

Potential drawbacks of armrests

Despite the benefits, armrests are not without potential drawbacks. Improper use or poorly designed armrests can lead to discomfort or even health issues. For instance, if the armrests are too high, they can cause the user’s shoulders to be in a constant shrugged position, leading to tension and pain over time. On the other hand, if they’re too low, they might not provide adequate support, leading the user to slouch or lean, which can strain the back.

Another potential issue arises when armrests prevent the chair from being drawn close to the work desk, forcing the user to lean forward or reach out to access their workspace. This posture can lead to back and shoulder strain, and even repetitive strain injuries.

Lastly, for certain tasks like typing or mouse-intensive work, reliance on armrests might restrict movement and lead to stiffness or discomfort. Therefore, while armrests can be beneficial, their design, positioning, and use should align with good ergonomic practices.

Are Armrests Good or Bad for You?

When used properly, armrests can have a positive impact on posture and body mechanics. They help maintain a neutral position, reduce the load on the shoulders and neck, and support the arms during tasks like typing or using a mouse. Armrests help to prevent hunching and reduce the risk of issues like repetitive strain injuries or carpal tunnel syndrome.

With an adjustable design, armrests can accommodate a variety of body types and work settings, allowing for individualized comfort and support. They can also assist with getting in and out of the chair, making them a useful feature for individuals with mobility issues.

How armrests could potentially cause discomfort or harm

Despite their benefits, armrests can cause discomfort or harm if not used correctly. Poorly designed or improperly adjusted armrests can lead to postural issues, muscle strain, and even nerve impingement.

For instance, if the armrests are too high, they can elevate the shoulders, leading to tension and discomfort in the neck and shoulder region. If they’re too low, they might not provide the needed support, leading to slouching or leaning to one side. Both scenarios can cause musculoskeletal issues over time.

Furthermore, if the armrests are too wide apart, it may encourage a sprawled posture, which can lead to strain in the upper back and shoulders. Conversely, if they’re too narrow, they can restrict movement and cause discomfort.

Moreover, armrests that are not adjustable or cannot be moved out of the way may hinder the chair from being pulled close enough to the desk, causing the user to lean forward or overreach — postures that can lead to back pain and repetitive strain injuries. Therefore, while armrests can contribute to an ergonomic setup, their potential downsides need to be considered and mitigated through proper design, adjustment, and usage.

The Ergonomics of Armrests

Armrests play a key role in creating an ergonomic sitting posture. They provide a place to rest your arms, reducing the strain on your neck and shoulders. They also help maintain the spine’s natural curve by preventing you from slouching or leaning too far to one side.

When positioned correctly, armrests support the weight of your arms, allowing the shoulder muscles to relax, which can reduce the risk of tension and strain. They also help to keep your arms at a comfortable angle while typing or using a mouse, reducing the risk of repetitive strain injuries.

In terms of positioning, the ideal height for your armrests is roughly the same level as your desk. This allows your arms to rest comfortably while keeping your elbows bent at a 90-degree angle — a position that many ergonomists recommend for typing.

Is it better to have armrests on an office chair?

The answer to this question largely depends on the individual and the nature of their work. For many people, especially those spending long hours at a desk, armrests can significantly improve comfort and reduce the risk of musculoskeletal issues. They provide support, encourage good posture, and can help with tasks like typing or using a mouse.

However, armrests may not be beneficial for everyone. For instance, some tasks or workspaces may require more freedom of movement or varying postures, where armrests could become obstructive. Similarly, poorly designed or improperly adjusted armrests can do more harm than good.

Therefore, the decision to use armrests should be based on individual needs, the nature of work, and the ability to adjust the armrests to suit one’s body and tasks. It’s crucial to ensure that the armrests, if present, are adjustable in height and width, can be moved out of the way as needed, and are used correctly to contribute to an ergonomic setup truly.

Is it Better to Have Armrests on an Office Chair?

The presence of armrests on an office chair can be a personal preference, but from an ergonomic standpoint, they are generally beneficial. They provide support, promote better posture, and can assist with specific tasks such as typing or using a computer mouse.

However, it’s important to note that not all armrests are created equal. The benefit of armrests is largely dependent on their design and adjustability. Poorly designed or non-adjustable armrests can cause more harm than good, potentially leading to awkward postures.

The ideal armrests should be adjustable in terms of height and width, allowing the user to customize their position according to their body size and the nature of their work. If properly adjusted, armrests can indeed be a valuable component of an ergonomically-friendly office chair.

Proper Armrest Height and Positioning

The height of your armrests plays a critical role in achieving an ergonomic sitting posture. Ideally, when sitting in your chair with your arms at your sides, your elbows should bend at approximately a 90-degree angle, with your forearms resting comfortably on the armrests. This position reduces strain on your shoulders and neck and promotes good wrist posture for typing and mouse use.

The height of your desk can also influence the ideal armrest height. Your armrests should be at a level where they can slide comfortably under your desk, allowing you to pull in close to your workspace and avoid unnecessary reaching or straining.

Are My Armrests Too High? What if Armrests are Too Low on an Office Chair?

If your armrests are too high, you might find that your shoulders are unnecessarily elevated or hunched, leading to tension and discomfort in the shoulder and neck region. In contrast, if your armrests are too low, you might find yourself leaning to one side or the other, or your arms may not have adequate support, leading to fatigue.

To adjust, start by sitting comfortably in your chair, close to your desk. Adjust the height of the armrests until your elbows naturally rest at a 90-degree angle and your shoulders are relaxed. If your armrests are not adjustable and you find they are too high or too low, it may be worth considering a chair upgrade or the addition of an external support or cushion to achieve the right height.

Armrests and Typing: A Crucial Relationship

Typing is a primary task performed while sitting in an office chair, and the role of armrests in this activity is crucial. When typing, the armrests serve as supports for your forearms, reducing the strain on your shoulders and neck. They help maintain a neutral position for your wrists, which is important in preventing conditions such as carpal tunnel syndrome.

However, it’s important to note that while armrests provide support, they should not bear the full weight of your arms while you type. Instead, your arms should be able to move freely, with the armrests serving as a light support or guide rather than a resting platform.

Should I Use Armrests While Typing?

Yes, armrests should be used while typing, but with a specific approach. The armrests should lightly support your forearms and help maintain a 90-degree angle at your elbows, all while allowing free movement. They should not cause you to elevate your shoulders or stretch your wrists to reach the keyboard.

If your armrests are preventing a natural, comfortable typing position, consider adjusting their height or the position of your keyboard. Remember, every person’s body is different, so what works for one person may not work for another. The key is to find a position where your body feels relaxed and supported, and you can maintain a neutral posture.


Armrests play a vital role in enhancing the ergonomic value of office chairs. They serve to support the forearms and shoulders, reducing the risk of strain and discomfort, particularly during tasks such as typing. However, their benefits can only be realized when they are correctly positioned, with the height adjusted to allow a relaxed and neutral posture.

It’s important to note that while armrests are generally beneficial, they may not be suitable for every individual or every situation. Therefore, personal comfort and maintaining a good posture should always be your guiding principles when deciding on the use and adjustment of armrests.

The decision to use armrests and the way they are adjusted can significantly impact your comfort and health in the workspace. Therefore, investing time and attention in understanding and optimizing these aspects of your office chair can pay off in terms of improved comfort, productivity, and long-term health.


Throughout this article, a variety of sources have been used to provide a comprehensive overview of the topic. These include scientific studies, ergonomics guidelines, and expert opinions.

For those interested in delving deeper into the subject, there are numerous resources available online that provide more detailed information on office ergonomics, the role of armrests, and how to optimize your workspace for health and comfort. Some recommended resources include the Occupational Safety and Health Administration (OSHA) guidelines on ergonomics and various health and wellness blogs with a focus on office ergonomics.


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