A good workstation is set up in a particular order. Start with the chair, then the desk, then the screen. This guide covers each step in plain terms.
Your chair
Sit with your feet flat on the floor, or on a footrest if your feet do not reach comfortably. Your thighs should be roughly level, with your knees at about 90 degrees. Leave about a hand width between the front edge of the seat and the back of your knee. Adjust the lumbar support so it sits in the small of your back.
Your desk
With your chair set correctly, adjust the desk so your elbows are at about 90 degrees and your forearms are roughly level with the desk surface. Keep your shoulders relaxed rather than raised. The desk should sit at, or just below, elbow height. The same rule applies when you are standing at a sit-stand desk.
Your monitor
Position your screen about an arm's length away. The top of the screen should sit at, or slightly below, eye level. If you wear varifocals, set the screen a little lower so you are not tipping your head back to read it. If you use two screens side by side, keep the main one central in front of you.
Keyboard and mouse
Keep your keyboard and mouse close to you, so you are not reaching forward. Your wrists should stay straight while you type or use the mouse, not bent up, down or to the side.
Using a sit-stand desk
Change position often rather than staying in one posture all day. If you are new to standing at a desk, start with short spells of around 20 to 30 minutes and build up gradually. The aim is to move regularly, not to stand still for long periods.
Working from a laptop
A laptop on its own puts the screen too low and the keyboard too close together. Raise the laptop screen to the correct height, using a stand or a stack of books, and use a separate keyboard and mouse.
A note on health and safety
Employers have duties under the Health and Safety (Display Screen Equipment) Regulations 1992, including carrying out workstation assessments for people who use display screen equipment regularly. This guide is general information, not medical advice. If you are in pain or discomfort, speak to a GP or a physiotherapist.
Our home page includes a height calculator to help you find a starting point for your desk and chair heights.
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