Ergonomic Desk Setup: Height & Distance Rules
Desk Height: The Elbow Test
Sit in your chair with feet flat on the floor. Your elbows should rest at a 90-degree angle on the desk surface. For most people, this means a desk height of 28-30 inches. If your desk is too high, raise your chair and use a footrest.
Monitor Distance and Height
The top of your monitor should be at or slightly below eye level. The screen should be an arm's length away (20-26 inches). Tilt the monitor back 10-20 degrees so you look slightly downward at the center of the screen.
Dual Monitor Setup
Place both monitors at the same height and distance. If you use one monitor more often, center that one and angle the secondary monitor inward at 30 degrees.
Keyboard and Mouse Position
- Keyboard should sit at elbow height, with your wrists straight (not bent up or down)
- Mouse should be beside the keyboard, not on a raised platform
- Use a negative-tilt keyboard tray if your desk is slightly too high
Chair Adjustments
Your chair seat should allow 2-4 inches between the back of your knees and the seat edge. Lumbar support should press gently into the small of your back. Armrests should barely touch your elbows when relaxed.
The 20-20-20 Rule
Every 20 minutes, look at something 20 feet away for 20 seconds. This reduces eye strain and gives you a reason to shift your posture. Set a timer or use a reminder app.