Ergonomic Desk Setup: Prevent Pain at Work
Why Ergonomics Matters Daily
You spend 6-10 hours at your desk. Poor ergonomics leads to neck strain, lower back pain, carpal tunnel, and eye fatigue. Small adjustments make enormous differences in long-term comfort and health.
Monitor Position
Your monitor top should be at or slightly below eye level, about an arm length away (20-26 inches). If you use dual monitors, place them at equal height with the primary screen directly in front of you.
Quick Monitor Check
- Sit back normally in your chair
- Extend your arm forward
- Your fingertips should just touch the screen
- Looking straight ahead, your gaze should hit the top third
Chair Adjustment
Adjust seat height so feet are flat on the floor and knees at 90 degrees. Lumbar support should fill the natural curve of your lower back. Armrests should allow shoulders to relax while elbows rest at 90 degrees.
Keyboard and Mouse
Keep keyboard at elbow height with wrists straight (not bent up or down). Mouse should be immediately adjacent to the keyboard at the same height. Consider an ergonomic split keyboard if you type extensively.
The 20-20-20 Rule
Every 20 minutes, look at something 20 feet away for 20 seconds. This prevents eye strain from prolonged near-focus. Set a timer or use an app to remind you.