How to Set Up an Ergonomic Computer Workstation

Long hours at a computer can cause neck, shoulder, back and wrist discomfort. A well-adjusted workstation reduces strain and helps you stay comfortable.

Chair

• Sit with your feet flat on the floor or on a footrest.
• Knees should be at roughly the same level as your hips, or slightly lower.
• Use a chair with lower back support. A small cushion or rolled towel can help if your chair lacks it.

Desk height and posture

Your elbows should rest close to your sides at about 90 degrees, with your forearms roughly parallel to the floor. Your shoulders should be relaxed, not raised.

Monitor

• Place the screen about an arm's length away.
• The top of the screen should be at or slightly below eye level.
• Tilt it slightly back and position it directly in front of you, not off to the side.
• Reduce glare by placing the screen at right angles to windows.

Keyboard and mouse

• Keep your wrists straight rather than bent up or down.
• Keep the mouse close to the keyboard so you do not reach.
• Consider a wrist rest for breaks only, not while typing.

Laptops

Laptops are difficult to use ergonomically because the screen and keyboard are joined. For long sessions, raise the laptop on a stand and use a separate keyboard and mouse.

Lighting

Use soft, even lighting. A desk lamp helps when reading paper documents. Avoid a bright window behind the screen.

Move often

The best posture is the next posture. Stand up, stretch and walk for a few minutes every 30 to 60 minutes. A sit-stand desk allows you to alternate positions.

When to see a professional

If you have persistent pain, numbness or tingling in your hands or arms, speak to a doctor or qualified health professional. This article is general information and not medical advice.

This article is for general information only and is not professional advice. Features, prices and menu names may change between software versions. See our disclaimer.