A step-by-step guide to setting up an ergonomic home or office workspace, covering chair adjustment, monitor placement, keyboard positioning, lighting, and movement breaks.
Your thighs should be parallel to the floor with knees at a 90-100 degree angle. If your desk is too high for this, use a footrest ($15-40). Dangling feet increase pressure on the backs of your thighs by 30%, reducing circulation.
Check that thighs are parallel to the floor
Add a footrest if needed
Set the backrest to support your lower back curve
The lumbar support should fit into the natural curve of your lower spine, roughly at belt level. If your chair lacks lumbar support, a rolled towel or lumbar pillow ($15-30) placed 4-6 inches above the seat pan provides adequate support.
Adjust armrests so shoulders stay relaxed
Armrests should support your forearms with shoulders dropped naturally, not shrugged. Set them so your elbows bend at 90-100 degrees. If armrests push your shoulders up or force you to lean sideways, remove them entirely; bad armrests are worse than none.
Sit with your back against the chair back
Leave 2-3 inches between the front edge of the seat and the back of your knees. Sitting on the edge of your chair without back support increases spinal disc pressure by 40%. Your back should contact the backrest from lumbar to mid-back.
Monitor Placement
Position the top of the screen at or just below eye level
Looking down more than 15 degrees strains neck muscles and can cause chronic pain within weeks. A monitor arm ($30-100) offers precise height adjustment. Alternatively, stack the monitor on 2-3 reams of paper or a monitor riser ($15-40).
Place the monitor 20-26 inches from your eyes
This is roughly an arm's length away. At this distance, you can read text without leaning forward. If you need to lean in to read, increase the font size rather than moving the monitor closer. A 24-inch monitor works best at 24 inches away.
Center the monitor directly in front of you
Working with a screen off to one side causes neck rotation of 15-30 degrees, leading to pain in 2-4 weeks. If you use 2 monitors, center the one you use most often. If you use both equally, center the seam between them.
Tilt the screen to eliminate glare
Tilt the monitor back 10-20 degrees from vertical. Position it perpendicular to windows, not facing or backing to them. Glare forces squinting and increases eye strain by 40%. An anti-glare screen filter ($15-30) helps in unavoidable lighting situations.
If using a laptop, add an external keyboard and raise the screen
Laptop screens force you to look down 30-45 degrees, which doubles neck strain compared to a properly positioned monitor. A laptop stand ($15-40) raises the screen to eye level. Pair it with an external keyboard and mouse ($25-50 total).
Keyboard and Mouse Position
Place the keyboard at elbow height with wrists straight
Your elbows should bend at 90-100 degrees with wrists in a neutral position (not bent up or down). A keyboard tray ($40-100) that pulls out below the desk surface provides the ideal height for most people.
Position the mouse directly beside the keyboard
Reaching for a mouse that is too far away or too high strains the shoulder and forearm. The mouse should be at the same height and within 6 inches of the keyboard edge. Switch the mouse to your non-dominant hand for 1 week per month to balance strain.
Avoid resting wrists on hard surfaces while typing
Wrist rests ($10-20) should support the heel of your palm during pauses, not while actively typing. Pressure on the carpal tunnel area during typing increases the risk of carpal tunnel syndrome. Hover your wrists while typing and rest during pauses.
Consider an ergonomic keyboard or split keyboard
Split keyboards angle each half at 15-30 degrees, reducing forearm pronation and wrist strain. Studies show a 50% reduction in wrist pain after 3 months of use. An ergonomic mouse ($25-60) that supports a handshake grip reduces forearm rotation.
Lighting and Eye Care
Set ambient room lighting to 300-500 lux
This is roughly the brightness of a well-lit office. Overhead fluorescent lighting can be too bright (500-700 lux). If your overhead lights are too harsh, turn off every other bulb and add a desk lamp for task lighting.
Follow the 20-20-20 rule for eye breaks
Every 20 minutes, look at something 20 feet away for 20 seconds. This relaxes the focusing muscle inside the eye. People who follow this rule report 50% less eye strain. Set a recurring 20-minute timer as a reminder.
Adjust monitor brightness to match your surroundings
Hold a white piece of paper next to your screen. If the screen looks like a light source, it is too bright. If it looks dull, it is too dim. The screen and paper should appear similar. Adjust brightness, not contrast.
Position your desk lamp to avoid shadows on your work surface
Place the lamp on the opposite side of your writing hand to prevent shadows. A lamp with adjustable color temperature (3000-5000K) lets you match daylight conditions. Overhead task lights ($30-60) mounted on the monitor reduce desk clutter.
Movement and Break Habits
Stand up and move every 30-60 minutes
Sitting for more than 60 minutes continuously reduces blood flow to the legs by 50%. Set a timer for every 45 minutes. Walk to get water, stretch for 2 minutes, or simply stand while reading email. Even 2 minutes of movement resets the negative effects.
Do 3 desk stretches during each break
Key stretches: (1) neck rolls — 5 in each direction, (2) shoulder blade squeeze — hold 10 seconds, repeat 5 times, (3) wrist flexor stretch — extend arm, pull fingers back, hold 15 seconds each side. This 2-minute routine reduces upper body tension by 30%.
Consider a sit-stand desk or desk converter
Standing desks ($200-600) or desk converters ($100-350) let you alternate positions. Aim for a 1:1 or 2:1 sit-to-stand ratio. Standing all day is not better than sitting all day; alternating every 30-45 minutes is the goal.
Take your full lunch break away from your desk
Workers who eat at their desk take 40% fewer total breaks during the day. A 30-minute walk during lunch provides 60% of daily recommended activity and resets focus for the afternoon. Leave your phone at your desk during the walk.
Frequently Asked Questions
What is the correct height for my desk and chair?
Your elbows should be at a 90-degree angle when typing, which means the desk surface should be 25-30 inches from the floor for most adults. Your chair seat height should allow your feet to rest flat on the floor with thighs parallel to the ground. If your desk is too high and not adjustable, use a keyboard tray ($30-$80) or raise your chair and add a footrest ($20-$40).
How far should my monitor be from my eyes?
Position your monitor 20-26 inches from your eyes (roughly arms length). The top of the screen should be at or slightly below eye level so your gaze angles downward by 15-20 degrees. If you wear bifocals or progressive lenses, lower the monitor an additional 2-4 inches to avoid tilting your head back, which strains the neck.
Are standing desks actually better for your health?
Standing desks reduce back pain by 32-54% in studies, but standing all day creates its own problems (leg fatigue, varicose veins, foot pain). The ideal is alternating between sitting and standing every 30-60 minutes. An adjustable sit-stand desk costs $300-$700. A fixed-height standing desk converter that sits on your existing desk runs $150-$350.
How often should I take breaks when working at a computer?
Follow the 20-20-20 rule for eye strain: every 20 minutes, look at something 20 feet away for 20 seconds. Stand up and move for 2-5 minutes every 30-60 minutes to prevent back stiffness and reduce the risk of blood clots. A 2019 study found that workers who took brief movement breaks every 30 minutes had 40% less neck and shoulder pain.
What type of office chair should I buy for back support?
Look for adjustable seat height, lumbar support, armrest height, and seat depth. Mesh backs breathe better than leather for long sessions. Budget chairs ($150-$300) like the HON Ignition or Autonomous ErgoChair offer decent ergonomics. Premium options ($800-$1,600) like the Herman Miller Aeron or Steelcase Leap last 12-15 years and come with full warranties.