A good ergonomic workstation isn't about one perfect chair, desk or accessory. It's about setting up your entire workspace so that your chair, desk, monitor, keyboard and mouse work together to fit you.
Whether you're working from home or in an office, use our visual guide below as a starting point for setting up your workstation.
1. Start With Your Chair Height
Adjust the seat height so your feet can rest comfortably on the floor and your knees are at approximately a 90-degree angle. Your thighs should feel supported without excessive pressure underneath them.
If your desk requires you to raise your chair to work comfortably and your feet no longer reach the floor, consider adding a footrest.
2. Check Your Seat Depth
When you're sitting back against the backrest, leave approximately 2–3 fingers of space between the front edge of the seat and the back of your knees.
If the seat presses directly against the back of your legs, it may be too deep. An adjustable seat depth makes it easier to fit the chair to different body proportions.
3. Adjust Your Armrests
Position your armrests so they support your arms without pushing your shoulders upward. Your shoulders should remain relaxed, with your elbows comfortably positioned near your sides.
Armrests that are too high can cause you to shrug your shoulders, while armrests that are too low may provide very little support.
4. Support Your Lower Back
Sit back in your chair rather than perching toward the front of the seat. Your backrest should support the natural curve of your lower back.
If your chair has adjustable lumbar support, position it so that it comfortably supports your lumbar region rather than simply choosing the highest or lowest setting.
5. Position Your Monitor
Your monitor should generally be positioned directly in front of you, with the top of the screen at or slightly below eye level.
As a starting point, place the monitor roughly an arm's length away from you. You should be able to comfortably view your screen without repeatedly leaning forward or tilting your head upward.
6. Keep Your Elbows Relaxed
When you're working at your keyboard and mouse, aim to keep your elbows at approximately 90 degrees and comfortably near your sides.
Your desk or keyboard surface shouldn't force you to reach upward, shrug your shoulders or reach far in front of your body.
7. Bring Your Keyboard and Mouse Closer
Your keyboard and mouse should be close enough that you can use them without reaching forward. Try to keep your wrists in a comfortable, neutral position rather than continuously bending them upward, downward or to the side.
An external keyboard and mouse can be particularly important when using a laptop as your primary computer, because they allow you to position the screen and your input devices independently.
8. Support Your Feet
When sitting, your feet should be supported rather than hanging from the chair.
If you need to raise your chair to match the height of your desk, a footrest can provide a stable surface for your feet while allowing you to maintain the correct working height.
9. Consider a Monitor Arm
A monitor arm gives you greater control over your screen's height, distance and angle.
It can also free up desk space and make it easier to bring your screen to the right position rather than adjusting your posture around your monitor.
Your Workstation Should Fit You
There isn't one set of measurements that works perfectly for every person. Your height, body proportions, desk, chair and equipment all influence how your workstation should be configured.
That's why good ergonomics is less about memorizing exact measurements and more about creating a workspace that supports neutral, comfortable positions and allows you to move throughout the day.
Small adjustments can make a big difference when you're spending hours at your workstation.
Build a Better Workspace This Ergonomics Month
Throughout Ergonomics Month, we are sharing more practical guides as part of our Build a Better Workspace series, including:
- Is Your Office Chair Actually Ergonomic? 7 Things to Check
- 5 Standing Desk Mistakes (and How to Fix Them)
- Small Ergonomic Upgrades That Can Transform Your Workspace
Need help improving your workstation? Chairlines can help you find ergonomic office chairs, sit-stand desks and accessories suited to the way you work. Contact us to get started.