A note before you start
This article gives general information about arranging a workspace. It is not medical advice. If you have pain, numbness, tingling or a health condition, speak to a qualified health professional, and consider asking your employer about a workstation assessment if one is offered.
What ergonomics means
Ergonomics is about fitting the workspace to the person, not the other way around. For desk workers that mostly means arranging the chair, desk, screen and input devices so that your body is not held in awkward positions for long stretches. Nobody sits perfectly still in a perfect posture all day, so the real goal is comfort, support and variety.
Remote work makes this more important. The office may have provided an adjustable chair and a proper desk; at home many people end up on a dining chair or a sofa with a laptop. That can be fine for short periods but is often uncomfortable for a full day.
Chair
- Adjust the height so your feet rest flat on the floor, or on a footrest, with your knees at roughly a right angle. Hips are often a little above knee level.
- Look for support in the lower back. If the chair lacks it, a small cushion or rolled towel may help some people.
- Leave a little space between the back of your knees and the seat edge.
- Armrests, if present, should let your shoulders stay relaxed, not hunched.
Desk and keyboard
- Keep your elbows close to your sides, bent at around a right angle, with forearms roughly level with the keyboard.
- Wrists should stay fairly straight, not bent sharply up or down. Avoid resting them on a hard edge while typing.
- Place the mouse close to the keyboard so you do not reach far.
- Keep frequently used items within easy reach.
If the desk is too high for you and cannot be lowered, raise the chair and use a footrest. If it is too low, a stable platform under the desk legs may help, as long as it is safe.
Screen
- Position the screen about an arm’s length away, as a starting point. Adjust if text is hard to read.
- The top of the screen is commonly set near or slightly below eye level, so you are not craning your neck upward.
- Place it directly in front of you, not off to one side. If you use two screens, put the main one in front and the second at an angle.
- Reduce glare. Avoid a bright window directly behind or in front of the screen, and adjust brightness to match the room.
- Increase text size instead of leaning in.
The laptop problem
Laptops combine screen and keyboard, so if the keyboard is comfortable the screen is usually too low, and vice versa. A common fix is a separate keyboard and mouse, with the laptop raised on a stand or a stack of sturdy books so the screen is closer to eye level. This is a small purchase that often makes a large difference for people who work on a laptop daily.
Movement matters more than posture
Even a well-arranged workstation can be tiring if you stay still. Many people find it helps to:
- Change position regularly, such as sitting back, sitting forward, or standing for a while if you have a way to do so.
- Take short breaks to stand, stretch and walk, perhaps every half hour or hour. The right rhythm differs between people.
- Look away from the screen from time to time and focus on something far off to rest your eyes.
- Blink normally and keep the room lit comfortably.
- Drink water and step away at lunch.
A standing desk is optional. If you try one, alternating between sitting and standing is usually more comfortable than standing all day.
Phone calls and video meetings
Avoid cradling a phone between your ear and shoulder. A headset or speaker is usually kinder to the neck. During video meetings, raising the camera to eye level also keeps your head and neck in a more natural position, and the habits for running video meetings include basics like this.
Mental load counts too
Physical strain is not the only cost of long days at a screen. Long unbroken hours and constant alerts add to fatigue, and the boundaries covered under digital burnout work alongside physical comfort. For wider habits around devices, digital wellbeing is a related topic.
Quick self-check
Once a week, take a minute to scan from the top down:
- Is my head balanced over my shoulders, not pushed forward?
- Are my shoulders loose?
- Are my elbows near my sides and my wrists straight?
- Is my lower back supported?
- Are my feet supported?
- When did I last stand up?
Treat discomfort as information. If an adjustment helps, keep it. If aches persist or worsen despite changes, it is worth seeing a health professional instead of trying to fix it alone.