Ergonomic Workstation Setup Guide

Screen Height and Distance

Proper monitor placement is crucial for preventing neck and eye strain. Your monitor should be positioned directly in front of you, with the top of the screen at or slightly below eye level. This prevents you from constantly looking up or down, which can lead to chronic neck pain. The screen should be approximately an arm's length away (20 to 30 inches). If you use a laptop as your primary screen without an external monitor, use a laptop stand to raise the screen to eye level and pair it with an external keyboard and mouse. For those using dual monitors, angle them in a slight 'V' shape to minimize the amount of head rotation needed to see the edges of both screens.

Proper Seating and Lumbar Support

Adjust your chair so your feet are flat on the floor and your knees are at a 90-degree angle. Your thighs should be parallel to the floor, and there should be a small gap between the back of your knees and the edge of the seat. Your lower back should be firmly supported by the chair's lumbar rest. If your chair does not provide enough support, consider using a lumbar pillow or a rolled-up towel. Avoid 'slumping' or leaning forward toward the screen, which puts immense pressure on your spine. If your desk is too high and cannot be adjusted, use a footrest to ensure your legs are properly supported, which helps maintain a neutral pelvic position and reduces lower back fatigue over long workdays.