Desk Ergonomics Guide

1. Screen Position

Position your monitor so that the top third of the screen sits roughly at eye level. When you look straight ahead in a relaxed posture, your eyes should land naturally on the upper portion of the screen. This reduces the tendency to tilt your head forward or look down for extended periods, which places additional load on your neck.

Distance: The screen should be approximately an arm's length away. If you find yourself leaning forward to read, increase the font size or zoom level rather than moving closer.

Laptop users: Laptops are particularly challenging because the screen and keyboard are attached. If you use a laptop as your primary work device, a laptop stand paired with an external keyboard and mouse is one of the most worthwhile investments you can make. It allows you to get the screen height right without compromising your arm position.

2. Chair and Back Support

Adjust your chair height so that your feet rest flat on the floor (or on a footrest) and your thighs are roughly parallel to the ground. Your knees should be at approximately a 90-degree angle.

Your lower back benefits from some support in its natural inward curve. If your chair has adjustable lumbar support, position it so it sits in the small of your back. If it does not, a small rolled-up towel or a cushion can work surprisingly well.

Sitting depth: There should be a small gap (roughly two finger-widths) between the front edge of your seat and the back of your knees. If the seat is too deep, it can push you forward and reduce the support for your lower back.

3. Keyboard and Mouse

Keep your elbows close to your body, bent at roughly 90 degrees, with your forearms parallel to the desk surface. Your wrists should stay in a neutral, straight position — not angled up, down, or to the side while typing.

Mouse placement: Keep your mouse close to the keyboard rather than reaching out for it. Reaching to the side for extended periods places sustained load on your shoulder and upper back.

Keyboard tilt: Many people prop up the back feet of their keyboard, but a flat or slightly negative tilt (front edge higher than the back) is generally easier on your wrists.

4. Phone and Secondary Screens

If you use a phone regularly at your desk, avoid cradling it between your ear and shoulder. A headset or speakerphone makes a significant difference if you take frequent calls.

If you use a second monitor, position it so you do not have to twist your neck to see it. For dual-screen setups, angle both monitors slightly inward so they form a gentle arc in front of you. If you use one screen more than the other, place the primary screen directly ahead and the secondary one to the side.

5. The Most Important Thing: Regular Movement

No desk setup — however well arranged — removes the need to move. The human body is not designed to hold any single position for hours at a time. Sustained sitting, even in an ergonomically sound posture, places continuous load on your spinal structures.

A simple habit that helps: stand up, move around, or stretch for a couple of minutes every 30 to 45 minutes. It does not need to be a formal exercise — getting a glass of water, walking to a colleague's desk, or standing while you take a phone call all count.

If you find it hard to remember, try setting a quiet timer or using a break-reminder app. Many people find that once the habit is established, they notice the difference when they skip it.

Quick Self-Check

Next time you are at your desk, pause and run through this brief checklist:

• Are your feet flat on the floor?
• Is your lower back supported?
• Are your shoulders relaxed (not creeping up towards your ears)?
• Is the top of your screen at eye level?
• Are your wrists straight while typing?
• When did you last stand up and move?

You do not need to get everything right at once. Even one or two changes can make a noticeable difference over time.