How do I know if my footrest is too high?

If your knees are higher than your hips when sitting, or if you feel pressure behind the knees or in the lower back, your footrest may be too high. Your feet should rest flat with knees at a 90-100 degree angle. Another sign is if you find yourself sliding forward in your chair to relieve pressure, or if your thighs are angled downward instead of being parallel to the floor.

Can I use a footrest if my chair is too low?

Yes, but it's better to raise your chair first. If the chair is too low, a footrest can help, but ensure the footrest height does not push your knees above hip level. A low-profile footrest (2-3 inches) is often best. For example, if your chair is 2 inches too low, a 2-inch footrest can bring your feet to a comfortable position without over-elevating your knees.

What is the ideal footrest height?

The ideal height allows your feet to rest flat with your thighs parallel to the floor and knees at about 90 degrees. For most people, this is between 2 and 5 inches, but it depends on your chair height and leg length. A simple test: sit in your chair with feet flat on the floor; the distance from the floor to the bottom of your feet is roughly the footrest height you need. If your chair is adjusted correctly, that distance is usually 2-4 inches.

Can a footrest that is too high cause back pain?

Yes. When your knees are higher than your hips, your pelvis tilts backward, flattening the natural curve of your lower back. This can lead to lower back strain and discomfort over time. Additionally, the increased angle at the hips can pull on the hamstrings, contributing to posterior pelvic tilt and further back issues.

Should I use a footrest if my feet touch the floor?

If your feet rest flat on the floor with your knees at 90 degrees and thighs parallel, a footrest is not necessary. However, some people prefer a footrest for slight elevation or to vary posture. If you do use one, choose a very low profile model (1-2 inches) to avoid raising your knees too high.

Footrest Height Issues? Adjust or Choose Right

Published July 30, 2026 · Reviewed by the Unbiased Advice & Insights editorial team · How we research and score

Quick answer

If your footrest is too high, lower the footrest itself (if adjustable), switch to a lower profile model, or raise your chair and lower your desk to restore proper leg angle.

Why a Footrest That Is Too High Causes Problems

Using a footrest that elevates your feet too much can force your knees into a bent position above your hips. This reduces blood flow, puts pressure on the back of the thighs, and strains the lower back. Over time, it can lead to discomfort or even chronic knee pain. Many people unknowingly use a footrest that is too high because they think any elevation is helpful, but ergonomics requires a neutral posture. Specifically, when your knees are higher than your hips, your pelvis tilts posteriorly, flattening the lumbar curve and increasing pressure on the spinal discs. The hamstrings become taut, pulling on the pelvis and exacerbating the tilt. This chain reaction can cause not only knee and back pain but also hip discomfort and reduced circulation in the legs. For example, a footrest that is 6 inches tall may be appropriate for a very tall person with a high chair, but for someone of average height (5'6" to 5'10") with a standard office chair, that height will likely push the knees too high. The key is to maintain an open hip angle of about 90-100 degrees, with the thighs sloping slightly downward from hip to knee.

How to Fix a Footrest That Is Too High

Follow these steps in order to resolve the issue:

Adjust the footrest itself. If your footrest has adjustable height settings, lower it incrementally. Sit with your feet flat and check that your knees are at or slightly below hip level. Most adjustable footrests have a range of 2 to 6 inches. Find the setting that allows your thighs to be parallel to the floor. Some models have a tilt feature; ensure the footrest is level or slightly tilted toward you to maintain a neutral ankle angle.
Raise your chair height. If your chair is too low, raising it can reduce the need for a high footrest. Adjust your chair so that your feet rest flat on the floor or footrest with knees at 90 degrees. Then lower the footrest accordingly. This may also require adjusting your desk height to keep your arms at a comfortable angle. For example, if your desk is fixed at 29 inches and your chair is at 18 inches, you might need a 2-inch footrest. But if you raise the chair to 20 inches, you might need no footrest or a 1-inch one.
Lower your desk if possible. A desk that is too high often forces you to raise the chair, which then requires a footrest. If your desk is adjustable, lower it so that your chair can be at a proper height without needing a thick footrest. For fixed-height desks, consider a keyboard tray to keep your arms at the right level. A typical desk height of 29-30 inches is designed for people around 6 feet tall; shorter individuals may need a lower desk or a footrest to compensate.
Switch to a lower profile footrest. If your current footrest is not adjustable or cannot go low enough, replace it with a model that is thinner. Look for footrests that are 2 to 3 inches tall. Many under-desk footrests are designed to be low profile. For instance, a foam wedge footrest often measures only 2-3 inches at the highest point, while a wooden platform footrest might be 4-5 inches. Measure the distance from the floor to the bottom of your feet when seated properly to determine the ideal height.

When to Replace Your Footrest

If your footrest is non-adjustable and too high, or if it lacks the range to go low enough, it is time to replace it. Also consider replacement if the footrest is worn out or unstable. Look for a model with height adjustability or a fixed low height that matches your setup. Our editorial team compared specifications, buyer feedback and key decision factors for popular footrests. A common drawback of low-profile footrests is that they may not provide enough elevation for taller users, so measure your needs carefully. For example, a person with a 32-inch inseam may require a 4-inch footrest, while someone with a 28-inch inseam may need only 2 inches. Also consider the surface: a footrest with a textured or anti-slip top prevents your feet from sliding, which can cause you to shift posture and inadvertently raise your knees.

How to Measure the Correct Footrest Height

To find your ideal footrest height, start by adjusting your chair so that your thighs are parallel to the floor and your feet are flat on the floor. Measure the vertical distance from the floor to the bottom of your feet. This distance is the height of footrest you need. If you cannot achieve parallel thighs with your chair at its lowest setting, you may need a footrest to compensate. For example, if your chair is at 17 inches and your desk is at 29 inches, your thighs may be angled upward; raising the chair to 19 inches and using a 2-inch footrest can restore proper alignment. Use a tape measure or ruler to get an accurate measurement. Remember that the footrest height should allow your knees to be at or slightly below hip level, not above.

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