Desk Setup Ergonomics: Sit Without the Aches
You spend thousands of hours at your desk — a few minutes setting it up properly prevents years of neck, back and wrist aches.
The setup checklist
- Screen: top of the monitor at roughly eye level, an arm’s length away (stops you looking down — no tech neck).
- Chair: feet flat on the floor, knees ~90°, lower back supported.
- Arms: elbows ~90°, forearms level, wrists straight (not bent up) while typing.
- Keyboard/mouse: close enough that you don’t reach.
The rule no setup replaces
Even a perfect setup can’t fix sitting still for 8 hours. Move every 30–60 minutes — stand, stretch, walk. Consider a standing desk to alternate positions, and do desk stretches. The best posture is your next one.
Set the screen to eye level and your feet flat — then remember no setup beats simply moving regularly.
Quick answers
How should my desk be set up?
Monitor top at eye level an arm’s length away, feet flat, knees and elbows around 90°, wrists straight, and everything within easy reach.
Is a standing desk better?
Alternating sitting and standing beats either alone. A standing desk helps only if you actually vary your position and keep moving.
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