Ergonomic Setup
Checklist

Top of screen at or just below eye level

Most people set monitors too low. Add a stand or switch to a monitor arm.

Screen 20–28" from your face (arm's length)

Too close causes eye strain; too far causes squinting and neck strain.

Monitor tilted back 5–15°

A slight backward tilt is more comfortable than perfectly vertical for most people.

No window directly behind the monitor

Backlighting creates glare and forces your eyes to constantly readjust. Move the desk or add a blind.

No window directly in front of you

Daylight in your face creates squinting and shadow contrast issues.

Seat height: elbows at 90° when typing, forearms parallel to floor

This is the primary adjustment — everything else follows from it.

Feet flat on the floor or on a footrest

Dangling feet compress the underside of thighs and restrict circulation.

Knees at 90° or slightly open (not higher than hips)

Knees above hip level tilts the pelvis forward and strains the lower back.

Lumbar support touching the curve of your lower back

Adjust the chair's lumbar dial until it fills the space between chair back and your lower back.

Armrests at elbow height, not forcing shoulders up

Armrests that are too high cause shoulder shrugging; too low forces leaning to one side.

2–3 finger gap between seat edge and back of knees

Too little causes pressure on the back of the knee; too much means you're not using the backrest.

Keyboard directly in front of your primary monitor

Offset keyboards cause chronic neck rotation. Centre it.

Wrists flat — not bent up or down while typing

A negative-tilt keyboard tray can help if your desk is too high.

Mouse at the same level as the keyboard

Reaching up to use the mouse strains the shoulder over time.

Mouse close to the keyboard — not extended far to the side

TKL keyboards (no numpad) reduce the reach to the mouse by 3–4".

No resting your wrist on the desk while actively mousing

Resting while stationary is fine; resting while moving creates carpal tunnel risk.

Shoulders relaxed and down — not tensed toward the ears

Check every hour. Shoulders rise with stress without you noticing.

Head not protruding forward past your shoulders

Each inch of forward head posture adds ~10 lb of effective strain on your neck.

No crossing your legs for extended periods

Causes pelvic imbalance over time. Use a footrest if you find yourself crossing.

Sit back in the chair — use the full seat depth

Perching on the front edge negates the backrest entirely.

Stand or walk at least once per 60–90 minutes

Set a timer if you don't naturally remember. The Stretchly app does this automatically.

Eye rest: look 20 feet away for 20 seconds every 20 minutes

The 20-20-20 rule. Reduces eye muscle fatigue from sustained close focus.

Micro-movements: shift sitting position regularly

There's no single perfect posture — the best posture is your next posture.

Wrist stretches every 2 hours for keyboard-heavy work

Extend arms forward, flex and extend wrists 10 times each direction.

Monitor arm to set exact eye-level height

Frees up desk space and unlocks precise positioning not possible with a stand.

Ergonomic chair with adjustable lumbar

Budget pick: Branch Ergonomic Chair ($280). Premium: Herman Miller Aeron ($1,400).

Footrest if your chair can't go low enough

Cheaper and faster than buying a height-adjustable desk.

Electric standing desk to alternate sit/stand

The biggest single ergonomic change available. Aim for a 1:1 sit/stand ratio.

Vertical or ergonomic mouse for wrist RSI

Keeps wrist in a neutral handshake position. Worth it for high-click-count roles.