Desk Ergonomics Quick Guide

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