Sit with feet flat, knees about level with hips, and elbows at roughly 90 degrees with forearms level on the desk. Put the monitor about an arm's length away with the top of the screen at or slightly below eye level. When standing, raise the desk so your elbows stay at the same angle. Adjust the chair first, then the desk, then the monitor.
Good ergonomics is mostly a set of measurements. Adjust in this order: chair, desk, monitor, then accessories.
Sitting setup
| Element | Target |
|---|---|
| Feet | Flat on floor or footrest |
| Knees | About level with hips |
| Back | Supported by the chair’s lumbar curve |
| Elbows | About 90 degrees, close to your sides |
| Wrists | Straight, not bent up or down |
| Monitor top | At or slightly below eye level |
| Monitor distance | About an arm’s length |
Standing setup
Raise the desk until your forearms are level again. Keep the monitor at eye level; a monitor arm makes switching easy. An anti-fatigue mat helps when standing longer.
Laptops
Laptop screens are too low for long sessions. Use a laptop stand with a separate keyboard and mouse.
Common mistakes
- Desk too high, which raises the shoulders.
- Monitor too low, causing a bent neck.
- Chair too deep, so you cannot use the backrest.
- Reaching for the mouse.
Check the office chair adjustments and standing desk features that make this possible. Browse home office setups.
Common questions
What desk height do I need?
Desk height should put your forearms level with elbows near 90 degrees. Many adults need around 70 to 76 cm (28 to 30 in) when sitting; taller and shorter people often need adjustable desks.
How far should my monitor be?
About an arm's length, roughly 50 to 75 cm (20 to 30 in), further for very large screens.
Should I use a footrest?
If your desk cannot go low enough and your feet do not rest flat after raising the chair, a footrest helps.
How long should I stand at a standing desk?
Alternate between sitting, standing and moving through the day. Many people switch every 30 to 60 minutes.