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Written by our Human Movement Specialists

Ergonomics. It can be tricky to get just right as there isn't a one fits all solution. However, it is worthwhile to make small adjustments to avoid injuries like carpal tunnel syndrome and back strain.

Figuring out the right height of your chair, worksurface, monitor and keyboard position can help prevent muscle soreness and fatigue. Here are some general guidelines to help you set up your workspace whether at home or in the office:

Chair and desk height

Ideally, either our desk or chair can both be vertically moved to give yourself more options to sit or stand while working. You don’t need both but at least one should be adjustable in order to keep your elbows at a 90 degree bend when your hands are on the keyboard. This will allow you to maintain good posture while being in an opportune position to type and use your mouse. It doesn’t matter if you are sitting or standing, the 90 degree rule of thumb still applies.

Keyboard position

Ideally your keyboard is separate from your monitor so you are able to rest your forearms on your worksurface. This allows you to maintain the 90 degree bend in your elbows without having your arms fatiguing.

Monitor position

Lastly, your screen. In a perfect world, you are able to adjust the height and distance of your screen and it is separate from your keyboard. Once you’ve figured out your desk height, chair height and the location of your keyboard, you should be able sit comfortably with upright posture and looking straight ahead at the middle of your monitor. The middle of your screen should be right in front of your face and eyes.

If the screen is too low or high, you may find that your head will be tilted down or up which may cause neck pain or stiffness. If you have more than one monitor at your workstation, aim to keep them as centered as possible in front of your face.

As for the distance of your monitor, positioning it roughly an arm's length away from you will prevent you from leaning forward. The bigger the monitor, the further back it should be.


If you can only work on a laptop, the best case scenario would be to focus on getting that 90 degree angle in our elbows, establish a good keyboard distance, and then tilt the screen accordingly.

Remember these are general rules. It's important to find a comfortable position that works for you. If one position doesn’t work, try a different one!

Visit one of our locations to learn more about ergonomics from one of our Human Movement Specialists!

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