Desk Ergonomics Quick Guide
Monitor
Top of screen at eye level
Arm's length away (50-70cm)
No glare from windows
Chair
Feet flat on floor (use footrest if needed)
Knees at 90 degrees
Lower back supported
Armrests at elbow height
Keyboard & Mouse
Elbows at 90 degrees
Wrists neutral (not bent up or down)
Mouse next to keyboard, not reaching
Breaks
Stand every 30 minutes (set a timer)
Walk for 2 minutes every hour
Look at something 20 feet away for 20 seconds every 20 minutes (20-20-20 rule)
Red Flags
Laptop on lap = neck disaster
Dining chair = back disaster
Phone between shoulder and ear = neck disaster 