rgonomic Office Workstation Setup Tips

To assess how well your office equipment is set up on your own, click on the letters or numbers in the illustration to highlight related tips.

Note: If you’re still having problems two weeks after your self-assessment and adjustments, schedule an appointment for an in-person Ergonomic Workstation Assessment .

Tips for proper ergonomically conducive office setup

1. Place your monitor(s) an arm’s length (to the outside edge of monitors) from your normal working position.
2. Center monitor(s) relative to your working position.
3. If you're using dual monitors, position each monitor sightly in a V shape (20-30 degrees).
4. Set monitor height so that your eyes, when looking straight forward, are aimed 1 to 2 inches below the top edge of the monitor.
5. Center the keyboard with the monitors. Set the feet under the keyboard in the closed position.
6. Place the mouse directly beside the keyboard.
7. If you use the phone frequently, use a headset to avoid cradling the phone on your shoulder.
8. Keep paper documents at eye level by using a document holder.
9. Tilt monitors to avoid screen glare, and don’t place them in front of windows or bright backgrounds.

Tips for proper workstation chair setup

1. Set seat height so your thighs are parallel to the floor.
2. Your feet should comfortably reach the floor or sit on a footrest if the chair is raised for a higher desktop.
3. Set chair arm rests to support the weight of your arms, which avoids straining your neck and shoulder muscles.
4. In a resting position, your arms should be level with the keyboard. If your arms are too low, raise the chair and use a foot rest. If they are too high, adjust the chair height. If your desktop includes a pull-out keyboard tray, that may help.
5. Adjust the lumbar support of your chair so it’s flush against the small of your back. When placed correctly, it will also support your shoulders and hips by keeping them aligned.
6. Adjust the chair seat so the front of the seat cushion is not pressing against the back of your knees.