01
Seat height
Adjust so your feet rest flat on the floor or a footrest, with knees at approximately a 90-degree angle. This distributes weight evenly across the seat.
Ergonomic Workspace
Ergonomic Workstation Guide
Practical everyday concepts for setting up a workspace that feels physically organized, comfortable, and easy to maintain throughout the working day.
Seating and Position
Chair and sitting position
The chair is the foundation of a well-organized workspace. A few key adjustments make a meaningful difference in how the body feels during longer work sessions.
02
Back support
Position lumbar support at the natural curve of the lower back. This helps maintain a relaxed upright posture without requiring active muscular effort.
03
Armrest position
Set armrests so shoulders remain relaxed, not raised. Arms should rest lightly — not bearing full weight — to keep the upper body at ease.
04
Seat depth
Leave two to three finger-widths between the front edge of the seat and the back of the knees to avoid restricting circulation to the legs.
05
Posture variety
No single sitting position is ideal for extended periods. Slightly changing your posture every 20–30 minutes supports physical ease better than holding a fixed alignment.
06
Feet on the floor
If your feet do not reach the floor after setting the correct seat height, use a footrest rather than lowering the chair. Stable feet support a more relaxed overall posture.
Monitor Setup
Screen placement and distance
How and where the monitor is positioned directly affects how the neck and shoulders feel during the working day.
Screen height
The top of the screen should be roughly at or just below eye level, so the gaze falls slightly downward. This supports a relaxed neck and upper back position.
Screen distance
Place the monitor at arm's length — approximately 50 to 70 cm from the eyes. Closer distances may cause eye strain; further may encourage leaning forward.
Glare and reflection
Position the screen perpendicular to windows, not facing them directly. This reduces reflective glare and allows the eyes to work with less strain during bright hours.
Desk and Input Devices
Keyboard, mouse, and desk surface
The placement of input devices has a direct effect on how the arms and wrists feel during extended typing or navigation.
Keyboard placement
Keep the keyboard close enough so arms remain roughly at elbow height, with wrists in a neutral, unbent position. Avoid reaching forward or bending wrists upward.
Mouse position
The mouse should sit at the same level as the keyboard, close to the body. Operating with an extended arm requires sustained shoulder engagement and increases fatigue.
Desk height
A well-fitted desk height allows elbows to rest close to the body at roughly 90 degrees. If the desk is fixed, adjust chair height and use a footrest to compensate.
Lighting and Environment
Workspace lighting and environment
Lighting quality and workspace organization affect visual ease and overall physical comfort throughout the day.
Natural light positioning
Natural light from the side — rather than directly behind or in front — creates the most comfortable visual environment. This avoids silhouette contrast and direct glare.
Task lighting
A desk lamp positioned to illuminate documents without reflecting off the screen reduces eye fatigue during detailed reading or writing tasks.
Air circulation
Adequate airflow — without cold drafts directed at the neck or back — contributes to physical ease and sustained alertness during the working day.
Acoustic environment
Consistent background noise levels — whether managed through insulation, white noise, or headphones — support a calmer workspace atmosphere and reduce tension.
Desk organization
Placing frequently used items within comfortable reach — and keeping the immediate desk surface uncluttered — reduces unnecessary reaching and supports a clear workspace.
Workspace temperature
A moderate, stable room temperature — typically around 19–22°C — supports physical ease without requiring the body to divert effort to temperature regulation.
Informational note: All materials and practices presented here are educational and informational in nature, aimed at supporting general well-being. They do not constitute medical diagnosis, treatment, or advice. Before applying any practice, especially if you have chronic conditions, consult a qualified healthcare professional.