Ergonomic Workstation Setup Guide (2026)

Set up your workstation properly to avoid back pain and stay productive.

Chair Setup

Your chair is the most important piece.

  • Feet flat on floor
  • Knees at 90 degrees
  • Back fully supported
  • Armrests at desk height

Monitor Position

  • Top of screen at eye level
  • Arm’s length away
  • Slight tilt upward

Keyboard and Mouse

  • Elbows at 90 degrees
  • wrists straight, not bent
  • Mouse close to keyboard

Lighting

  • Reduce glare on screen
  • Task lighting for documents
  • Natural light preferred
ElementPosition
MonitorArm’s length
Chair HeightFeet flat
Desk HeightElbows at 90°

Last updated March 2026.