Office ergonomics: Your how-to guide
A comfortable work space can help you feel your best. Give your work area a makeover with this visual guide to office ergonomics.
If you sit behind a desk for hours at a time, you’re not doomed to a career of neck and back pain or sore wrists and fingers. Proper office ergonomics — including correct chair height, adequate equipment spacing and good desk posture — can help you and your joints stay comfortable at work.
Ready to give your work space a makeover? Get started making your sitting workstation comfortable with this visual guide to sitting workstation ergonomics.
Chair
Choose a chair that supports your spine’s natural curves. Adjust its height so your feet rest flat on the floor (or on a footrest) and your thighs remain parallel to the ground. Set armrests to support your arms comfortably while keeping your shoulders relaxed.
Key Objects
Keep essential items—such as your phone, stapler, or documents—within easy reach to avoid excessive stretching. Stand up to retrieve anything beyond arm’s length.
Keyboard & Mouse
Position your mouse on the same surface as your keyboard, within easy reach. Keep wrists straight, upper arms close to your body, and hands at or slightly below elbow level. Use keyboard shortcuts to reduce mouse use, and adjust mouse sensitivity for a lighter touch. If possible, alternate hands when using the mouse.
Telephone
If you frequently type or write while on calls, use speakerphone or a headset to avoid straining your neck.
Footrest
If your chair height requires it, use a footrest to keep your feet flat. If unavailable, substitute a small stool or sturdy books.
Desk
Ensure enough space under your desk for your knees, thighs, and feet. If the desk is too low, raise it with sturdy blocks. If it’s too high, adjust your chair and use a footrest if needed. Pad any hard desk edges for comfort, and avoid storing items underneath.
Monitor
Place your monitor directly in front of you, about an arm’s length away, with the top of the screen at or slightly below eye level. Position it directly behind your keyboard. If you wear bifocals, lower the screen 1-2 inches for better viewing. Keep the brightest light source to the side to minimize glare.
