Seat Height
Adjust your chair so your feet rest flat on the floor and your thighs are parallel to the ground. Your knees should be at approximately 90 degrees.
Setup Guide
Ergonomic Workspace Setup
Learn how to configure your desk, chair, monitor, and peripherals for comfortable body alignment during computer work.
Setting Up Your Seating
Your chair supports your posture during desk work. Here are commonly recommended adjustments to consider.
Seat Depth
Leave 2-3 fingers of space between the edge of the seat and the back of your knees. This prevents pressure on your legs.
Lumbar Support
Position the lumbar support to fit the natural curve of your lower back. If your chair lacks built-in support, consider a lumbar cushion.
Armrest Position
Set armrests so your shoulders remain relaxed and your elbows rest at approximately 90 degrees when typing.
Screen Positioning
Monitor placement is often discussed in ergonomic guides and may help reduce neck and eye discomfort for some people.
01
Distance
Position your monitor at arm's length distance (approximately 20-26 inches or 50-65 cm from your eyes).
02
Height
The top of your screen should be at or slightly below eye level. Your eyes should naturally fall on the upper third of the screen.
03
Tilt
Tilt the monitor slightly back (10-20 degrees) to reduce glare and maintain a perpendicular viewing angle.
04
Dual Monitors
If using two monitors, position the primary one directly in front and the secondary at an angle. Avoid constant neck rotation.
Keyboard and Mouse Setup
Proper positioning of input devices helps maintain neutral wrist and arm alignment.
Keyboard Position
Place your keyboard directly in front of you at elbow height. Keep wrists straight and floating, not resting on hard surfaces while typing.
Mouse Placement
Position your mouse close to the keyboard at the same height. Avoid reaching or stretching to use it. Consider a mouse pad with wrist support.
Keyboard Tilt
Keep keyboard legs flat or use a negative tilt if possible. Positive tilt (back raised) can increase wrist extension strain.
Don't Forget Movement Breaks
Even with a well-configured workspace, regular movement is often recommended. Explore our movement breaks guide.
Important Notice
All materials and practices presented are educational and informational in nature, aimed at supporting general well-being. They do not constitute medical diagnosis, treatment, or recommendation. Individual results may vary. Before applying any practice, especially if you have chronic conditions, injuries, or pain, consult a qualified healthcare provider.