Ergonomic Desk Setup Guide
Set your workstation up in this order: chair first, then desk and keyboard, then the screen. Each step depends on the one before it.
| Seat height | Feet flat, knees roughly level with your hips |
|---|---|
| Keyboard height | Elbows at about 90°, forearms close to parallel with the floor |
| Screen height | Top line of text at or just below eye level |
| Screen distance | About an arm's length: 20–30 in (50–75 cm) |
| Screen tilt | Tilted back slightly, about 10–20° |
| Breaks | Every 20 minutes, look 20 feet away for 20 seconds; stand up every 30–60 minutes |
Start with the chair
Raise or lower the seat until your feet rest flat and your knees sit about level with your hips. Slide back so your lower back meets the backrest. If your feet dangle once the desk height is right, add a footrest.
Match the desk and keyboard to your elbows
With shoulders relaxed, your elbows should bend at about 90° and your wrists stay straight. If the desk is too high and can't be lowered, raise the chair and use a footrest. Keep the keyboard and mouse close so your elbows stay by your sides.
Set the screen height and distance
Sit back and reach out: your fingertips should roughly touch the screen. Raise the screen until the top line of text is at or a little below eye level. If you wear bifocals or varifocals, set it slightly lower.
Fix the laptop problem
A laptop can't have its screen and keyboard in the right place at the same time. Put it on a stand or a stack of books at screen height, then use a separate keyboard and mouse.
Control light and glare
Turn the desk so the window is beside you, not behind the screen or behind you. Add a task lamp for paperwork, and keep room lights on in the evening.
Build in movement
The best posture is your next one. Use the 20-20-20 rule for your eyes, and stand or walk for a few minutes every 30–60 minutes. With a standing desk, keep the same elbow rule and switch between sitting and standing through the day.
General guidance for comfortable computer work, not medical advice. If pain lasts, talk to a qualified health professional.