Australians spend an extraordinary amount of time sitting. Whether you are working from home, in a corporate office, or studying at university, the average Australian office worker sits for 8-10 hours per day. That is a staggering amount of time for your body to be in a position that, without proper ergonomic support, places significant strain on your lower back, hips, legs, and circulation.
One of the simplest yet most effective upgrades you can make to your workspace is adding an under desk footrest. It is also one of the most overlooked. Combined with the right seat cushion and proper desk setup, a quality footrest can transform your daily comfort, reduce pain, and improve your productivity. This guide covers everything you need to know about footrests, seat cushions, and setting up a truly ergonomic workstation.
Why Ergonomic Accessories Matter
Before diving into specific products, it is worth understanding why ergonomic accessories are not optional luxuries -- they are essential tools for long-term health. Poor workstation ergonomics contribute to a range of issues that affect millions of Australians:
- Lower back pain: The leading cause of disability in Australia. Sitting without proper lumbar and lower body support places continuous strain on the lumbar spine.
- Poor circulation: When your feet do not rest flat on a surface, or when the front edge of your chair presses into the back of your thighs, blood flow to your lower legs is restricted. This can lead to swelling, numbness, and increased risk of deep vein thrombosis (DVT) on long sitting days.
- Hip and pelvic misalignment: Sitting in a chair that is too high or too low without a footrest forces your pelvis into an unnatural position, leading to hip pain and muscle imbalances over time.
- Reduced productivity: Discomfort is distracting. Studies have consistently shown that workers with proper ergonomic setups are more productive, more focused, and take fewer sick days.
- Neck and shoulder tension: Poor lower body positioning creates a chain reaction up through the spine, often resulting in neck and shoulder pain that seems unrelated to your feet or chair height.
The good news is that relatively affordable ergonomic accessories can address all of these issues. A footrest and a quality seat cushion together typically cost less than a single physiotherapy appointment -- and they work for you every single day.
Types of Footrests
Flat Platform Footrest
The simplest option: a solid, angled platform that provides a stable surface for your feet. Flat footrests typically offer a fixed angle (usually 10-20 degrees) and a textured or cushioned surface for comfort. They are straightforward, affordable, and effective for basic postural support.
Best for: Budget-conscious buyers, those who want a simple and stable surface, workstations where the desk and chair height are fixed.
Rocker / Tilting Footrest
These footrests pivot on a central axis, allowing you to rock your feet back and forth. This subtle movement engages your calf muscles, promotes blood circulation, and prevents the static positioning that leads to stiffness and discomfort. Rocker footrests are the most popular type for office use because they combine ergonomic support with gentle movement.
Best for: All-day desk workers, people concerned about circulation, those who tend to fidget or shift in their chairs, anyone wanting to add subtle movement to their sedentary workday.
Our Ergonomic Rocker Footrest is designed specifically for under-desk use, with a smooth rocking motion that encourages circulation while keeping your legs properly positioned. Free shipping Australia-wide.
Adjustable Height Footrest
Footrests with height adjustment (and often angle adjustment) allow you to fine-tune the position to match your exact body proportions and desk setup. These are the most versatile option and are particularly valuable if multiple people share a workstation or if you switch between different chairs.
Best for: Shared workstations, people who are very tall or very short, those who want precise ergonomic customisation, standing desk users who alternate between sitting and standing.
Heated Footrest
A footrest with built-in heating elements that warm your feet while you work. Particularly popular during Australian winters (yes, it does get cold, especially in Melbourne, Canberra, Hobart, and Adelaide offices). Heated footrests combine ergonomic support with comfort, making cold mornings at the desk far more bearable.
Best for: Cold offices, winter months, people with poor circulation in their feet, home office workers who do not want to heat the entire house.
Massage Footrest
Footrests that incorporate vibration or textured surfaces to provide a gentle foot massage while you work. These can improve circulation and provide a more stimulating experience than static footrests. Some combine massage with heat for maximum comfort.
Best for: People who stand and sit throughout the day, those with tired or aching feet, anyone wanting to combine ergonomic support with relaxation.
Benefits of Using a Footrest
Reduced Lower Back Strain
When your feet dangle or rest at an awkward angle, your pelvis tilts forward, increasing the curve in your lower back and placing excess pressure on your lumbar discs. A footrest positions your feet at the correct height, allowing your thighs to rest parallel to the floor (or angled slightly downward), which helps maintain the spine's natural curve and distributes your body weight more evenly.
Improved Circulation
Resting your feet on a footrest -- especially a rocker-style one that encourages gentle movement -- promotes blood flow in your lower legs. This reduces the risk of swelling, numbness, and the pins-and-needles sensation that many desk workers experience by mid-afternoon. For Australians concerned about DVT risk during long sedentary periods, a footrest is one of the simplest preventive measures.
Better Posture Alignment
Ergonomic alignment is a chain that starts at your feet and extends through your spine to the top of your head. When your feet are properly supported, your knees bend at approximately 90 degrees, your hips sit at the back of the chair, your lower back maintains its natural curve, your shoulders relax, and your head sits directly above your spine rather than jutting forward. A footrest is often the missing link in this postural chain.
Reduced Pressure on Thighs
If your chair is too high and your feet do not reach the floor, the front edge of the seat compresses the back of your thighs. This restricts blood flow and can cause discomfort, numbness, and even contribute to sciatica symptoms. A footrest elevates your feet so that the seat edge no longer digs into your legs.
Increased Comfort and Productivity
It is difficult to focus on work when you are physically uncomfortable. By eliminating postural discomfort, a footrest helps you maintain concentration for longer periods. Many office workers report that adding a footrest was the single most impactful ergonomic change they made -- even more than upgrading their chair.
How to Set Up Your Desk Ergonomically
A footrest works best as part of a properly configured workstation. Here is how to set up each element:
Chair Height
Adjust your chair so that your elbows are at roughly the same height as your desk surface when your shoulders are relaxed. Your upper arms should hang naturally at your sides. For many Australians, this means the chair is set higher than what feels instinctively "right" -- which is exactly where a footrest comes in to support your feet at the correct height.
Footrest Position
Place the footrest directly under your desk so that your feet rest flat on its surface. Your knees should be at approximately 90 degrees or slightly more open (100-110 degrees is also acceptable). If using a rocker footrest, position it so that you can comfortably tilt it through its full range of motion. The footrest should be close enough that you do not have to reach for it.
Monitor Height
The top of your monitor screen should be at or slightly below eye level. This prevents you from tilting your head up or down, which strains the neck. If your monitor is too low, use a monitor stand or a stack of books (though a proper stand is more stable). If you use a laptop, a separate keyboard and mouse with a laptop stand is strongly recommended.
Keyboard and Mouse Placement
Your keyboard and mouse should be at the same height as your elbows, allowing your forearms to be roughly parallel to the floor. Your wrists should be in a neutral position -- not bent upward or downward. A keyboard tray can help achieve the correct height if your desk is too high.
Seat Cushion
A quality seat cushion serves as the complement to a footrest, supporting your pelvis and lower spine from below while the footrest supports from the ground up. Together, they create a complete lower body ergonomic system.
Seat Cushion Types and When to Use Each
Memory Foam Seat Cushion
The most popular type, memory foam cushions mould to your body shape under heat and pressure, providing customised support that distributes your weight evenly. High-density memory foam retains its shape over time and provides consistent support throughout the day.
Best for: General comfort improvement, even weight distribution, long sitting sessions, most office workers.
Coccyx Cutout Cushion
These cushions feature a U-shaped cutout at the back that eliminates pressure on the coccyx (tailbone). By suspending the tailbone above the seat surface, they provide immediate relief for coccyx pain, post-surgical recovery, and conditions like coccydynia. The cutout design also promotes a slight forward pelvic tilt, which encourages better spinal alignment.
Best for: Tailbone pain, post-injury recovery, pregnancy-related discomfort, sciatica, anyone who experiences pain directly at the base of the spine.
Gel Seat Cushion
Gel cushions use a flexible gel grid or solid gel layer to distribute pressure and dissipate heat. They tend to stay cooler than memory foam, making them popular in warmer Australian climates. Gel cushions provide good pressure relief and are particularly comfortable during summer months when foam cushions can feel warm.
Best for: Hot offices, summer months, people who find memory foam too warm, those who prefer a firmer, cooler sitting surface.
Wedge Cushion
Wedge-shaped cushions tilt the pelvis slightly forward, promoting the spine's natural lordotic curve. This can be particularly effective for people who tend to slouch or round their lower back while sitting. The forward tilt opens up the hip angle, reducing compression on the lumbar discs.
Best for: Chronic slouchers, people with lumbar disc issues, those who want to actively improve their seated posture, car seats.
How to Choose the Right Footrest
Selecting the right footrest depends on several factors specific to your situation:
1. Desk and Chair Height
Measure the distance from the floor to the seat of your chair when it is at the correct height for your desk. If there is a significant gap between your feet and the floor (more than 5-10 cm), you need a footrest with sufficient height to bridge that gap. Adjustable-height footrests are the safest choice if you are unsure.
2. Your Height
People shorter than 170 cm often find standard desk setups leave their feet dangling, making a footrest essential rather than optional. Taller individuals (above 185 cm) may benefit from a low-profile footrest or a flat platform rather than a raised one.
3. Movement vs Stability
If you tend to sit very still, a rocker footrest that encourages gentle movement is beneficial for circulation. If you prefer absolute stability (for example, if you are an artist or do precise hand work), a flat, non-rocking platform may be more appropriate.
4. Desk Space
Check the clearance under your desk before purchasing. Measure the width, depth, and height of the available space. Most footrests are designed to fit standard office desks, but it is worth confirming.
5. Surface Preference
Some people prefer a textured surface for grip (especially if wearing socks), while others prefer a smooth surface. Some footrests offer cushioned surfaces for additional comfort.
6. Additional Features
Consider whether heat, massage, or height adjustment would add value to your daily experience. These features increase the price but can significantly enhance comfort, particularly during long working days.
Our Ergonomic Rocker Footrest offers the ideal balance of movement, support, and practicality for most Australian office workers. It fits neatly under standard desks and promotes healthy circulation throughout the day.
Creating a Complete Ergonomic Setup
For the best results, think of your ergonomic accessories as a system rather than individual purchases. Here is a recommended approach:
- Start with the foundation: a footrest. This single addition corrects your feet position, which has a cascade effect on your entire posture.
- Add a seat cushion. A memory foam or coccyx cushion supports your pelvis and reduces pressure on your spine. Together with a footrest, you have addressed the two most critical contact points.
- Adjust your monitor. With your lower body now properly supported, set your monitor to the correct height so your head and neck are aligned.
- Fine-tune keyboard and mouse. Ensure your forearms are parallel to the floor and your wrists are neutral.
- Take regular breaks. Even the best ergonomic setup cannot compensate for sitting for hours without movement. Stand, stretch, and walk for at least 5 minutes every hour. Set a timer if needed.
This systematic approach ensures each element supports the others, creating a workstation that protects your body rather than working against it.
Frequently Asked Questions
Do under desk footrests help with back pain?
Yes, footrests can significantly help with lower back pain. When your feet are properly supported, your pelvis sits in a neutral position, allowing your lumbar spine to maintain its natural curve. Without a footrest, many people (especially those shorter than average or with high desks) end up with their feet dangling or resting on their toes, which causes the pelvis to tilt and the lower back to round or hyperextend. This places excess pressure on the lumbar discs and surrounding muscles, leading to pain over time. A footrest corrects this chain of postural dysfunction from the ground up. Many physiotherapists and ergonomic consultants recommend a footrest as one of the first interventions for desk-related lower back pain.
What height should a footrest be?
The ideal footrest height depends on your body dimensions and chair height. As a general rule, when seated with your feet on the footrest, your thighs should be parallel to the floor (or angled very slightly downward) and your knees should be at approximately 90 degrees. For most people, this means a footrest height of 5-15 cm. If you are shorter (under 165 cm), you may need a higher footrest (10-15 cm). If you are taller (over 180 cm), a lower footrest (5-8 cm) or flat platform may be sufficient. Adjustable-height footrests eliminate the guesswork entirely. The key measurement to take is the gap between your feet and the floor when your chair is at the correct height for your desk -- the footrest should fill that gap.
Is a rocker footrest better than a flat one?
For most office workers, yes -- a rocker footrest offers advantages over a flat one. The gentle rocking motion engages your calf muscles, which acts as a "muscle pump" to push blood back up from your lower legs toward your heart. This active circulation benefit is something a flat footrest cannot provide. The rocking motion also prevents the complete stillness that contributes to stiffness, numbness, and fatigue. Additionally, the subtle movement can help maintain focus and reduce the restlessness that many people experience during long sitting sessions. However, flat footrests have their place -- they provide greater stability, which is preferred by some people, and they are typically less expensive. If circulation and movement are priorities, go with a rocker. If maximum stability and simplicity are your goals, a flat platform will serve you well.
Can a memory foam seat cushion help with sciatica?
A quality memory foam seat cushion can provide meaningful relief for sciatica symptoms, particularly when it features a coccyx cutout design. Sciatica involves irritation of the sciatic nerve, which runs from the lower back through the buttock and down the leg. Sitting on a hard or unsupportive surface compresses the piriformis muscle and surrounding tissues, which can aggravate the sciatic nerve. A memory foam cushion distributes your body weight more evenly, reducing localised pressure points. A coccyx cutout design specifically reduces pressure on the tailbone and surrounding area where the sciatic nerve is most vulnerable to compression. For best results, combine a coccyx cushion with a footrest to ensure your entire lower body is properly aligned. While a cushion can help manage symptoms, persistent sciatica should be assessed by a healthcare professional to address the underlying cause.
Should your feet be flat on a footrest?
Yes, your feet should rest flat on the footrest surface with your full foot making contact -- from heel to toe. Resting only on your toes or heels creates muscle imbalances and does not provide the postural benefits that a footrest is designed to deliver. When your feet are flat, your body weight is distributed evenly through your lower legs, your calf muscles can relax, and your ankle joints are in a neutral position. With a rocker footrest, your feet remain flat on the surface as you tilt it, which gently engages your calves without placing strain on any single area. If you find your feet sliding off the footrest, look for a model with a textured or non-slip surface. Wearing shoes with some grip (rather than just socks) can also help maintain proper foot placement throughout the day.