Ergonomic Setup Guide: Create a Healthier Workstation for Comfort

Updated On: August 23, 2025 by     Aaron Connolly  

Understanding Ergonomics and the Impact on Health

Ergonomics means designing workspaces that actually fit our bodies, not the other way around. When we ignore good ergonomic habits, we end up with aches, repetitive strain injuries, and a slow drop in how much we get done.

Benefits of an Ergonomic Workspace

An ergonomic workspace takes a lot of pressure off our joints and muscles. That means fewer annoying pains, especially during those marathon gaming sessions.

Key health benefits?

• Less back and neck pain
• Eyes don’t get as tired if you set your monitor right
• Wrists hurt less when you type or click all day
• Blood flows better when you sit properly

When we actually take the time to set things up right, we can play longer without feeling miserable. For competitive gamers, this is basically non-negotiable since practice can last 8-12 hours a day.

You might notice:

• 25% less muscle fatigue
• Sharper focus and faster reactions
• Fewer “I need to stretch” breaks
• More accurate, precise movements

When our bodies aren’t fighting the setup, our gaming just feels smoother. Consistent aim and quick reflexes stick around longer if we’re comfortable.

Common Health Issues From Poor Ergonomics

Gamers everywhere run into health problems when their setup isn’t right. These issues creep up slowly, but they can get pretty serious.

Most common problems:

Issue	Cause	Symptoms
Back pain	Poor chair support	Lower back aches, stiffness
Neck strain	Monitor too low/high	Headaches, shoulder tension
Wrist pain	Wrong keyboard/mouse height	Tingling, weakness
Eye strain	Screen glare, poor lighting	Dry eyes, blurred vision

About 60% of regular computer users get repetitive strain injuries. Repeating the same moves thousands of times a day does that.

“Gamer’s thumb” from controllers and carpal tunnel from mouse use pop up a lot in this crowd. Ignore the pain, and you might end your gaming career early.

The warning signs usually show up early, but let’s be honest, most of us shrug them off. That little discomfort can turn into daily pain before you know it.

Long-Term Effects and Productivity

Bad ergonomics can leave lasting damage. Musculoskeletal disorders might take ages to show up, but they’re even slower to heal.

Serious long-term consequences:

• Chronic back pain that sometimes needs surgery
• Permanent wrist nerve damage
• Spine alignment issues
• Less mobility and flexibility

Professional gamers actually get injured 40% more often than office workers. All that repetitive action just speeds up the damage.

Productivity takes a hit too:

• 15% slower reaction times when you’re tired
• More mistakes when it matters most
• Practice sessions get cut short
• More sick days and doctor visits

Teams sometimes lose big matches because injuries strike at the worst time. Setting things up right can help keep your career on track.

Spending £200-500 on ergonomic gear early on can save you thousands in medical bills and missed opportunities down the road.

Principles of Good Posture

Good posture really is the backbone of a solid ergonomic setup. It makes a massive difference for comfort and focus during long gaming sessions.

If you understand proper alignment, keep your body in neutral positions, and notice when you’re slipping into bad habits, you can dodge a lot of pain.

Key Elements of Proper Sitting

Chair height really sets the tone for everything else. Your feet should sit flat on the floor, thighs parallel—no tiptoeing or dangling.

If the chair’s too high, grab a footrest. Your back needs support, so pick a chair that hugs the curve of your spine.

Sit so your back actually touches the support. Armrests matter more than people think—set them so your arms rest gently, elbows close to your body.

Let your shoulders relax. No need to hunch up or droop down.

Keep your head balanced right over your spine. It’s way too easy to stick your neck forward without noticing.

Your knees should bend at about 90 degrees. Leave a small gap between the back of your knees and the chair edge.

Recognising and Avoiding Poor Posture

Forward head posture happens when you lean in too close to the screen. This strains your neck and upper back.

Ears should line up with your shoulders. Slouching just piles pressure on your lower back.

Crossing your legs or tucking your feet under the chair cuts off blood flow. That’s when you get numb or stiff after a while.

Hunched shoulders? That’s usually from armrests set too high or too low.

Watch for these signs:

• Neck pain or stiffness
• Lower back ache
• Shoulder tension
• Numbness in your legs or feet

Neutral Wrist and Foot Position

Neutral wrist position means keeping your wrists straight while typing or using the mouse. Don’t let them bend up, down, or sideways.

Hands should hover at or just below elbow level. If your desk feels sharp, a wrist rest can help.

Your feet play a bigger role than you’d think. Plant both feet flat on the floor or a footrest.

Don’t wrap your feet around the chair legs or sit on one foot. If your desk sits too high and you’ve had to raise your chair, a footrest is a must.

A small stool or even a stack of books works if you don’t have a fancy footrest. Keep your mouse close by and on the same surface as your keyboard.

Set the sensitivity so you can move it with light touches, not a death grip.

Selecting the Right Ergonomic Chair

Finding the right chair is where it all starts. You want something that supports your spine’s natural shape and actually fits your body.

Look for adjustable lumbar support, a seat height range that suits you, and armrests that move with you—not against you.

Lumbar Support and Backrests

Your lower back needs support to keep that S-curve happy. Adjustable lumbar support is a must—it should move up and down to fit your spine.

Pick chairs with independent lumbar controls. The support should sit right in the small of your back, around belt level.

Good backrests tilt back 12-15 degrees and lock in different spots. You can lean back a bit during breaks and still keep your spine lined up.

Dynamic backrests move with you and help keep you from getting stiff. Fixed ones force you into one position, which just leads to tension and pain.

The backrest should reach at least to your mid-shoulder blades. Full-height backrests give better upper back and shoulder support, especially when things get intense.

Adjusting Seat and Chair Height

Proper chair height means your feet rest flat and thighs stay parallel. Your hips should be a little higher than your knees—aim for a 90-110 degree angle.

Most gaming chairs go from 16-21 inches high. Measure from the floor to the back of your bent knee to get your sweet spot.

Pneumatic height adjustment is best. Manual pin systems? They’re a hassle and can slip.

Seat depth matters, too. You want 2-4 inches between the seat edge and the back of your knees.

Deep seats can press on your legs and mess with your circulation. Check the seat cushion—too soft and you’ll sink, too firm and you’ll get sore spots.

Optimising Armrests and Seat Depth

Adjustable armrests keep your shoulders happy and help you type comfortably. Your arms should rest lightly, with relaxed shoulders and elbows at 90 degrees.

Go for 4D armrests if you can—height, width, depth, angle. That way, you can tweak things for different gaming styles or desk setups.

Set armrests level with your desk. They should support your forearms without pushing your shoulders up or making you lean.

Width adjustment keeps armrests from digging in or forcing your arms too far apart. They should line up with where your arms naturally fall.

Some chairs let you remove the armrests. That’s handy if you like resting your arms on the desk or you’re into racing-style gaming chairs.

Arranging Your Desk for Maximum Comfort

Your desk setup really shapes your whole workstation vibe. If the height or space is off, your posture and comfort take the hit.

Choosing an Ergonomic Desk

Pick a desk that encourages good posture and fits all your gear. You’ll want enough space for your monitor, keyboard, and mouse, plus room to rest your arms.

Fixed desks work if they match your height. Most standard desks are 73-76 cm high, which suits folks between 5’8″ and 6’0″.

Adjustable desks are even better. Electric sit-stand desks adjust from 60-125 cm, so nearly anyone can find their fit.

Look for these desk features:

• Depth of at least 60 cm for comfy monitor distance
• At least 120 cm wide for two monitors
• Rounded edges to save your wrists
• Built-in cable management to keep things tidy

The surface matters, too. Matte finishes cut down glare, and darker colors make your screen easier on the eyes.

Optimal Desk Height and Placement

Place your desk at a height that keeps your wrists and elbows neutral. When you type, your forearms should be parallel to the floor, elbows bent at 90 degrees.

To find your best desk height:
Sit down, measure from your elbow to the floor, then subtract 2-5 cm. That’s your number.

Keep your desk out of direct sunlight to avoid screen glare. Try to face perpendicular to windows, or just use blinds.

Footrests matter if your desk height leaves your feet dangling. They help keep your legs in a healthy spot and support good circulation.

Make sure you have 60-70 cm of legroom width and 40 cm of depth under the desk. That way, you’re not cramped and can move around easily.

Setting Up Your Monitor for Eye and Neck Health

Getting your monitor height and distance right saves you from so many common injuries. Adjustable monitor arms or risers make it easy to put your screen exactly where your eyes and neck want it.

Correct Monitor Height and Distance

Set your monitor at eye level or just a bit below. The top edge should line up with your eyes when you’re sitting comfortably.

Keep the screen about an arm’s length away—50-70cm is a good range. If text is hard to read, bump up the font size instead of leaning in.

Try the 20-20-20 rule:

• Every 20 minutes
• Look at something 20 feet away
• For 20 seconds

Put your screen perpendicular to windows to avoid glare. Tilt the monitor back 10-20 degrees to match your natural gaze.

If you use a laptop as your main screen, you’ll end up looking down all day. That’s a recipe for neck pain—sometimes it hits within hours.

Using Monitor Arms and Risers

Monitor arms give you the most freedom to position your screen. They clamp right onto your desk and let you tweak height, tilt, and distance whenever you want.

Check that the arm can handle your monitor’s size and weight. Most work for screens up to 27 inches and about 9kg.

Laptop risers lift your laptop screen up to eye level. Pick an adjustable one so you can dial in the right height.

You’ll want an external keyboard and mouse with laptop risers. Otherwise, you’ll end up reaching awkwardly to type.

Monitor risers are a simpler option if you don’t need much adjustment. They just sit under your monitor and boost it by 10-15cm.

A lot of risers come with storage underneath, which keeps your desk a bit tidier.

Positioning Keyboard and Mouse to Prevent Strain

Putting your keyboard and mouse in the right spot keeps your wrists straight and your arms relaxed. You want both at elbow height and close enough so you’re not reaching or twisting—those movements can lead to wrist pain or even carpal tunnel.

Ergonomic Keyboard and Keyboard Tray Setup

Keep your keyboard at elbow height with your arms bent at about 90 degrees. This way, your shoulders can drop naturally and you don’t have to hunch or reach.

Place the keyboard roughly 5cm from the front edge of your desk. That gives your wrists support but doesn’t force you to stretch.

Try to keep your wrists flat and straight while typing. If they’re bending up or down, you’ll start to feel it after a while.

A compact keyboard without a number pad can help. It brings your mouse closer and saves your shoulder from reaching out all day.

If you use a keyboard tray, make sure it’s wide enough for both your keyboard and mouse. Don’t put your mouse on the desk if your keyboard is on a tray below—it throws off the height and strains your arm.

Heads up: Most keyboard trays sit too low and force your wrists into weird angles. Measure before you buy one to avoid that hassle.

Best Mouse Placement and Ergonomic Mice

Keep your mouse level with your keyboard. If one sits higher than the other, your arm has to adjust constantly, which is a recipe for injury.

Put the mouse right next to your keyboard. You should be able to grab it without reaching or twisting your shoulder.

Pick an ergonomic mouse that fits your hand well. Some people swear by vertical mice—they let your hand rest in a handshake position so your wrist doesn’t twist.

Move your whole arm when you use the mouse, not just your wrist. That spreads the effort across bigger muscles.

Take your hands off the keyboard and mouse when you’re not using them. Hovering just adds tension you don’t need.

Supporting Your Feet and Legs

Supporting your feet and legs well keeps your muscles from getting tired and your blood moving, especially during long gaming sessions. The right footrest and a few good habits really make a difference.

Choosing and Positioning Footrests

A footrest is a must if your chair doesn’t let your feet touch the floor. Your thighs should run parallel to the ground, and your knees should be bent at 90 degrees or a little more.

What to look for in a footrest:

• Adjustable height so it matches your legs
• Tilting surface for small angle changes
• Non-slip base so it stays put
• At least 45cm wide to support both feet

Set the footrest so your feet sit flat, no stretching. Leave a gap about three fingers wide between your seat edge and the back of your knees.

If you don’t have a footrest, stack some sturdy books or use a small stool. Stay away from boxes or soft stuff that squishes down.

Weight distribution matters. Shift your weight now and then. Maybe rest one foot slightly forward, then switch every half hour.

Avoiding Poor Circulation and Fatigue

Bad leg circulation can cause swelling, numbness, or muscle fatigue if you sit too long. But you can head off these issues with a few tweaks.

Watch for signs of poor circulation:

• Tingling or numbness in your feet
• Swollen ankles
• Cold feet even if the room’s warm
• Leg cramps or stiffness

Take a movement break every hour to help your blood flow. Stand up, walk around, or just do some calf raises at your desk.

If you like to switch between sitting and standing, an anti-fatigue mat helps. It encourages small movements and keeps your legs more active.

Try not to cross your legs for long stretches. That cuts off blood flow and can make your legs go numb. Keep both feet supported and spread your weight evenly.

Anti-fatigue mats work best if you’re using a standing desk or converter.

Using Ergonomic Accessories and Furniture

The right ergonomic gear can turn a painful setup into one that actually feels good to use. From split keyboards to adjustable monitor arms, these accessories help you cut down on strain and avoid pain during marathon gaming sessions.

Popular Ergonomic Products and Accessories

Split keyboards make a huge difference for your wrists. The Kinesis Freestyle Edge RGB, for example, lets you set each half as wide as your shoulders. That means your shoulders can relax instead of hunching in.

Ergonomic mice help prevent repetitive strain in your fingers and wrists. The Logitech M720 fits a lot of hand sizes. If your wrist hurts, try a trackball or even a graphics tablet stylus.

Lumbar support pillows fix chairs that don’t support your lower back. They’re way cheaper than a new chair and help you keep better posture.

Monitor arms like the Herman Miller Jarvis let you adjust your screen to eye level. That saves your neck from a lot of strain. The Rain Design iLevel 2 is a solid pick for laptops.

Footrests come in handy if you need to raise your chair. They help keep your feet flat and your legs supported.

Customising Your Workspace

Start with chair adjustments. Set the seat height so your feet rest flat and your thighs stay parallel to the floor. Adjust the backrest so it supports the curve of your spine.

Desk height matters more than people think. Standard desks (28-30 inches) work for folks over 5’10”. If you’re shorter, you might need a keyboard tray or an adjustable desk to keep your arms at the right angle.

Lighting setup should mix daylight and task lights. Put your screen perpendicular to windows to dodge glare. A desk lamp helps at night to cut down on eye strain.

Accessory placement is all about keeping things close. Your mouse should be right next to your keyboard. Keep drinks and snacks nearby so you’re not stretching or twisting all the time.

The Sit-Stand Desk: Making Movement Part of Your Day

Sit-stand desks can help reduce muscle fatigue and keep you moving during long work or gaming sessions. The trick is to switch between sitting and standing often, and to get the heights right in both positions.

Benefits of a Sit-Stand Desk

Standing desks address the problems that come from sitting too long. If you sit for hours, your muscles stiffen and your circulation slows down.

Adjustable desks let you change positions throughout the day. This helps your blood flow and can ease back pain. Your muscles get to move instead of locking up.

Key health perks:

• Less back and neck pain
• Better blood flow
• Less muscle fatigue
• More energy
• Improved posture

People using sit-stand desks often say they feel less tired by day’s end. Some even mention better focus and productivity.

Switching between sitting and standing stops that stiff, stuck feeling you get from staying in one spot. Even small shifts in posture can help.

Proper Use of Adjustable Desks

Set up your standing desk right or you’ll just trade one set of problems for another.

When sitting:

• Keep your feet flat
• Bend elbows at 90 degrees
• Put your screen at eye level
• Keep wrists straight

When standing:

• Stand with feet shoulder-width apart
• Keep elbows at 90 degrees
• Monitor at eye level
• Use an anti-fatigue mat

Start by standing for 15-30 minutes at a time. Build up as your body gets used to it. Try switching positions every 30-60 minutes.

Don’t stand all day—your legs and feet will get tired fast. The goal’s to move more, not just swap sitting for standing.

Keep your shoulders relaxed, whether you’re sitting or standing. Try not to lean forward or hunch over the keyboard.

Workspace Environment and Lighting

Getting your workspace environment right can mean the difference between a comfortable gaming session and a headache. Good lighting cuts eye strain, and proper airflow keeps you alert during long hours.

Optimising Lighting to Prevent Eye Strain

Lighting isn’t just about seeing your keyboard. If it’s not set up right, you’ll run into eye problems—especially if you’re gaming for hours.

Natural light is best during the day. Put your desk at a 90-degree angle to windows so you get light without glare on your monitor.

For artificial light, shoot for 300-500 lux around your desk. Most decent lamps list their lux rating, so check that if you can.

Skip harsh overhead lights that cause shadows or bounce glare onto your screen. Instead, mix it up:

• Soft ambient lighting (like LED strips behind your monitor)
• A good desk lamp for close-up work
• Bias lighting behind your screen to soften contrast

Monitor brightness matters. Try to match your screen brightness to the wall behind it. Too bright and your eyes will ache; too dim and you’ll squint.

A lot of gamers use their setups in the dark with just the monitor on. That huge contrast tires your eyes out fast.

Ensuring Proper Airflow and Ambience

Airflow’s easy to overlook, but it keeps you comfortable and alert. Stuffy air can make you sluggish and slow your reaction times.

Temperature control is key. Aim for 20-22°C. Remember, your gaming PC and extra monitors throw off heat.

Move air around the room. Even a small fan helps. Point it so it circulates the air instead of blasting you in the face.

Think about your gear’s heat output. More equipment means more warmth, so plan your ventilation.

Humidity plays a role too. Dry air can bother your eyes and throat. A small humidifier can help, especially in winter.

Open a window for a bit of fresh air, or use a fan to keep things moving. Just keep it out of your direct line of sight so it isn’t distracting.

Building Healthy Work Habits

Even with the best ergonomic setup, you can’t just glue yourself to your desk for hours and expect to feel great. Taking regular movement breaks and doing some eye exercises can help you dodge headaches, muscle tension, and those nagging long-term issues that can mess with your gaming.

Taking Regular Breaks

Our bodies just aren’t built to stay frozen in one spot for hours. Change up your position or activity at least once every hour—it keeps your blood moving and helps you dodge that annoying muscle stiffness.

Set a timer on your phone or computer to nudge yourself to move. When it goes off, stand up and walk around your room or house for a couple of minutes.

Quick break activities that actually help:

• Walk to the kitchen and grab some water
• Knock out 10 jumping jacks or squats
• Step outside for a breath of fresh air
• Stretch your arms way up overhead

Try the 50/10 rule if you’re deep into a gaming session. Play or work for 50 minutes, then step away for 10. This little rhythm helps your muscles recover and keeps your focus sharper.

Some gamers use apps like Time Out or Stretchly. These apps lock your screen during breaks, so you’re not tempted to say, “Just one more match,” and skip your rest.

Incorporating Stretching Exercises

You can fight off the effects of sitting too long with some simple stretches right at your desk. Focus on the spots that get tight: neck, shoulders, wrists, and lower back.

Neck and shoulder stretches:

• Gently tilt your head to each side and hold for 15 seconds
• Roll your shoulders backwards five times, then forwards five times
• Clasp your hands behind your back and lift them a bit

Wrist and hand stretches:

• Stick one arm out, palm up, and gently pull your fingers back with your other hand
• Make fists and rotate your wrists in both directions
• Stretch your fingers wide, then make a fist—repeat this ten times

Do these stretches every half hour or so during long gaming stints. They take just a minute or two but can keep stiffness from slowing your reactions.

The wall stretch feels great after gaming. Stand with your back against a wall, feet a bit forward, and slide down into a shallow squat. Hold it for 30 seconds.

Applying the 20-20-20 Rule

Staring at screens all day? Your eyes work overtime, and you might get headaches, dry eyes, or blurry vision. The 20-20-20 rule gives your eyes a quick break from all that close-up focus.

Here’s how: Every 20 minutes, look at something about 20 feet away for at least 20 seconds. This little habit relaxes your eye muscles and eases the strain.

Pick a spot in your room about six metres away—a window, a picture, or even something in the hallway works.

A few extra eye care tips:

• Blink on purpose ten times during each break
• Adjust your screen brightness so it matches your room lighting
• Use artificial tears if your eyes feel dry
• Try blue light glasses, especially if you’re gaming at night

If you’re in a competitive match, tweak the rule. Between rounds or during loading screens, look away from your monitor and focus on something far away for a few seconds.

Some gaming monitors now remind you to take eye breaks. Turn on those features if you have them, or just use your phone’s timer to stick to the 20-minute intervals.

Avoiding and Managing Ergonomic Injuries

You can save yourself a ton of pain and lost time if you spot ergonomic problems early and know when to ask for help. The trick is to notice the warning signs before things get serious—like carpal tunnel syndrome or chronic back pain.

Recognising Symptoms Early

Lower back pain usually pops up first if your setup’s off. Maybe you feel a dull ache after gaming for hours or stiffness when you stand up.

Don’t brush off those early twinges. Ignoring back pain can turn it into a long-term problem fast.

Neck and shoulder pain often shows up as tension or soreness by the end of the day. If you’re always looking down, your monitor might sit too low. If you’re craning your neck up, it’s probably too high.

Repetitive strain injuries sneak up on you. Early signs look like this:

• Tingling in your fingers or wrists
• Achy hands after typing or gaming
• Weak grip
• Burning feeling in your forearms

Carpal tunnel syndrome usually starts with a bit of numbness in your thumb and first two fingers. It often hits at night or first thing in the morning.

That “pins and needles” sensation may come and go at first. If you ignore it, you could end up with permanent nerve damage.

Pay attention to when discomfort hits. If pain shows up at the same time every day or after certain activities, your body’s trying to tell you something.

Seeking Professional Help When Needed

Go see a doctor if symptoms stick around for more than a few days, even after you’ve tried fixing your setup. Getting help early can keep small problems from turning into big ones.

Physiotherapists know all about movement issues and can check out your workspace. They’ll teach you exercises and stretches that actually target your pain.

A lot of them offer workplace assessments—sometimes they’ll visit your office, or they can check your setup over a video call.

Occupational health specialists focus on work-related injuries and usually know more than general doctors. They can suggest equipment changes and even help you get a sick note if you need time to recover.

Don’t wait until the pain’s unbearable before reaching out. Carpal tunnel syndrome sometimes needs surgery if you wait too long. Back injuries can drag on for months.

Watch for these red flags that mean you need help ASAP:

• Sharp, shooting pains
• Numbness that doesn’t go away
• Weakness in your hands or arms
• Pain that keeps you up at night

Your employer might pay for ergonomic assessments or new gear. Some health insurance plans also cover physiotherapy for work-related injuries.

Frequently Asked Questions

Setting up your workspace right brings up a lot of questions—monitor height, chair settings, where everything should go. Let’s tackle the basics that make your work area comfortable and productive.

What should I include on my checklist to ensure my workstation is set up ergonomically?

Start with your chair height. Your feet should rest flat on the floor, knees at about 90 degrees.

Check your elbows—they should bend at 90 degrees or a bit more when you’re typing.

Set your monitor so the top lines up with your eyes or sits just below. Keep it about an arm’s length from your face.

Place your keyboard and mouse at the same height. Your wrists should stay straight, not bent up or down.

Sit all the way back in your chair so your lower back gets support. If your chair doesn’t have good lumbar support, toss in a cushion.

Check your lighting to avoid glare on your screen. Adjust blinds or add a lamp if you need to cut down on eye strain.

Can you show me a diagram of an ergonomic desk setup?

A good setup keeps your head right over your shoulders, not jutting forward. Your shoulders should be relaxed, not hunched up.

Your monitor sits at arm’s length, with the top at eye level. If you use bifocals, lower the screen a bit so you’re not tilting your head.

Keep your keyboard and mouse close, at elbow height. Your forearms should be parallel to the floor, wrists straight.

Rest your feet flat on the floor or use a footrest. Your thighs should also be parallel to the floor, knees bent at a right angle.

Your chair should support your lower back’s natural curve. You ought to be able to sit all the way back against the backrest and feel comfortable.

How do I set up an ergonomic workstation at home?

Pick a dedicated workspace instead of working from your bed or couch. Use a real table or desk so you can position everything properly.

If your chair isn’t adjustable, use cushions to get the right height. Put a pillow behind your lower back if you need more support.

Raise your laptop screen with books or a stand until it’s at eye level. Plug in an external keyboard and mouse so you don’t have to reach awkwardly.

Get good lighting by setting up near a window or using a desk lamp. Try to avoid bright windows right behind your screen.

Remember to take breaks every 30 to 60 minutes. Stand up, stretch, move around—set reminders if you tend to forget.

Could you give me an example of a well-designed ergonomic workstation?

A solid setup uses an adjustable chair with lumbar support so your feet rest flat on the floor. Set the armrests so your elbows bend at 90 degrees.

Put your monitor on a stand or arm so it’s at eye level and about an arm’s length away. A keyboard tray can help you keep your keyboard lower if your desk is too high.

Keep an ergonomic mouse right next to the keyboard, at the same height. If you use papers a lot, a document holder next to the monitor saves your neck.

Use a desk lamp for task lighting, making sure it doesn’t glare on your screen. Add a footrest if your feet don’t quite reach the floor.

Your desk should have enough space to keep stuff you use a lot within easy reach. Tidy up your cables so they’re not in the way.

What is the correct way to position two monitors for an ergonomic desk setup?

Set both monitors at the same height, with the tops at eye level or just below. Keep them the same distance from your eyes, curving gently around you.

Angle each monitor slightly in so you don’t have to twist your neck much. Keep them about an arm’s length away.

If you use one monitor more, put it straight in front of you. The second one can sit at a slight angle to your dominant side.

Match the brightness on both screens to avoid eye strain. Tilt them back just a bit to cut down on reflections.

Push the monitors close together so the bezels nearly touch. This way, working across both screens feels seamless.

What’s the proper way to sit at a computer to maintain good posture?

Sit all the way back in your chair so your lower back presses against the lumbar support. I know it’s tempting to slouch, but try to keep your shoulders relaxed and pulled back, not hunched forward.

Make sure your head stays right above your shoulders instead of jutting forward toward the screen. If you check from the side, your ears should line up with your shoulders.

Keep your feet flat on the floor with your knees bent at about 90 degrees. If your feet can’t quite reach, just grab a footrest or even a stack of books for support.

Let your elbows rest comfortably at your sides, with your forearms parallel to the floor as you type. Try to keep your wrists straight—not awkwardly bent up or down.

Every 15-20 minutes, take a quick micro-break and shift your position a little. Once an hour, stand up and stretch to shake off any stiffness and get your blood moving.