Workspace Anatomy
These guidelines describe commonly recommended ergonomic positions. Individual body proportions vary — use them as starting points and adjust based on personal comfort.
The top of your screen should sit at or slightly below eye level when looking straight ahead. Position the monitor approximately an arm's length away — roughly 20 to 28 inches depending on screen size.
Quick adjustment: Stack books or a monitor riser under your display if it sits too low. Tilt the screen back 10 to 20 degrees to reduce neck flexion.
Upper arms should rest close to your torso with elbows bent at approximately 90 degrees. Forearms parallel to the floor, wrists in a neutral position — not bent upward or downward while typing.
Quick adjustment: Lower or raise your chair so elbows align with keyboard height. Use a wrist rest only during pauses, not while actively typing.
Lumbar support should fit the natural curve of your lower back. Feet flat on the floor or on a footrest, with thighs parallel to the ground and knees at roughly 90 degrees.
Quick adjustment: Add a small lumbar cushion if your chair lacks built-in support. Sit fully back in the seat rather than perched on the edge.
Common Mistakes
Looking downward at a laptop screen for hours increases neck load. Use an external monitor or laptop stand to raise the display to eye level.
When feet dangle or knees sit above hip level, circulation and posture both suffer. Adjust seat height until thighs are level and feet rest flat.
Reaching forward shifts weight off the backrest and strains shoulders. Pull keyboard and mouse close enough that elbows stay at your sides.
Even a perfectly configured desk cannot replace periodic movement. Pair ergonomic setup with regular micro-break routines from our desk menu.
We use cookies to improve site functionality and analyze traffic. You can accept or decline non-essential cookies. See our Cookies Policy for details.