We spend hours a day at the computer, and a poorly set up workplace eventually shows up as back and neck pain and tired eyes. The good news is that the right setup solves most problems. Here is a practical guide.

Chair and sitting

The chair is the foundation. Set it up so that:

  • Your feet are fully on the floor and your knees form roughly a right angle.
  • Your thighs are horizontal, or tilted slightly forward.
  • The backrest supports your lower back, do not slouch.
  • Your elbows are close to your body and form roughly a right angle when typing.

Desk height

The desk should be at a height where your forearms are horizontal and your wrists are not bent. With a fixed desk, adjust the chair to it, with an adjustable desk set the desk. Alternating sitting and standing at an adjustable desk relieves the back.

Monitor position

This is key for the neck and eyes:

  • The top edge of the screen at eye level or slightly below it.
  • At arm’s length distance, roughly 50 to 70 cm.
  • The monitor directly in front of you, not turned to the side.

If you work with a laptop for longer, a cooling or raising stand and an external keyboard pay off, possibly an external monitor. With multiple screens, the article on working with two monitors helps.

Keyboard and mouse

  • Keyboard directly in front of you, wrists straight, not bent up.
  • Mouse close to the keyboard, so you do not stretch your arm.
  • For longer work, consider ergonomic variants, more in the article on choosing a keyboard and mouse.

Light and eyes

Place the screen so that no window or lamp reflects in it. Follow the eye break rule: every roughly 20 minutes look into the distance for a moment.

Movement and breaks

No setup replaces movement. Every hour stand up, stretch and change position for a moment. Even a short break helps the back and concentration a lot.

Setting up offices or a home office and want healthy and functional workplaces? Get in touch, we will advise on the equipment and layout.