A good desk setup puts the top of your screen at or slightly below eye level, about an arm's length away, with your elbows bent around 90 degrees, your shoulders relaxed, your wrists straight and your feet flat on the floor or on a footrest. Your chair should support the curve of your lower back. If you work on a laptop, raise the screen and use a separate keyboard and mouse.
What does a good desk posture look like?
There is no single perfect position, but there is a comfortable, neutral one to start from. Use this checklist the next time you sit down at your desk:
- Screen: top edge at or slightly below eye level, about an arm's length away.
- Shoulders: relaxed and down, not hunched towards your ears.
- Elbows: close to your body and bent around 90 degrees.
- Wrists: straight and neutral, not bent up, down or sideways.
- Lower back: supported by the backrest of your chair.
- Feet: flat on the floor or on a footrest, with your knees roughly level with your hips.
How high should your monitor be?
Sit back in your chair and look straight ahead. Your eyes should land on the top edge of the screen or just below it. That way you look slightly down at most of what you read, which keeps your head balanced over your shoulders instead of tilted back or pushed forward.
If your screen is too low, raise it with a monitor riser or a stack of sturdy books. If it is too high, lower the monitor arm or stand. People who wear varifocal glasses often prefer the screen a little lower still.
How far away should your screen be?
A simple rule of thumb is about an arm's length, roughly 50 to 70 cm from your eyes. You should be able to read text comfortably without leaning in. If you catch yourself creeping forward, increase the text size rather than moving closer. With two monitors, place the one you use most directly in front of you and the second one slightly to the side.
What height should your desk and chair be?
Start with the chair, then match the desk to it:
- Adjust the seat height so your feet rest flat and your thighs are roughly parallel to the floor.
- Set your desk or keyboard height so your forearms are about level and your elbows sit around 90 degrees.
- Sit all the way back so the backrest supports the natural curve of your lower back. A small lumbar cushion can fill the gap if your chair has little support there.
Where should your keyboard, mouse and wrists go?
Place the keyboard directly in front of you, close enough that your elbows stay by your sides. Keep the mouse right next to it so you do not have to reach. Aim for straight wrists: the keyboard flat or only slightly tilted, and your hands floating lightly while you type. A soft wrist rest is for resting between bursts of typing, not for pressing on while you work.
What should you do with your feet?
If your feet are unsupported after adjusting your chair, try a stable footrest or a sturdy box. Check that it leaves enough space for your knees and lets you change position.
How do you set up a laptop for better ergonomics?
A laptop joins the screen and keyboard together, so one of them is always in the wrong place. For longer sessions, separate them:
- Raise the laptop so the top of the screen is near eye level, for example on a stand like the Ergora Rise Stand.
- Connect an external keyboard and place it at elbow height.
- Add an external mouse right next to the keyboard.
- Check the distance again: the screen about an arm's length from your eyes.
How often should you change position?
Even a well set up desk is only a starting point. Sitting still in one posture for hours is tiring, so stand up, stretch or walk for a minute or two every 30 to 60 minutes, and shift your position in between. Small adjustments throughout the day matter as much as the setup itself. If you have persistent pain, talk to a doctor or physiotherapist.
Frequently asked questions
Should the top of my monitor be at eye level?
Yes, the top edge of the screen should be at or slightly below eye level, so you look slightly down at the middle of the screen. If you wear varifocal glasses, a slightly lower screen is often more comfortable.
How far should I sit from my screen?
About an arm's length, roughly 50 to 70 cm. Larger screens can sit a little further away. If you need to lean in to read, increase the text size.
Is it bad to work on a laptop all day?
A laptop on its own makes you look down or reach up. For a full workday, raise the screen and use an external keyboard and mouse so each one sits at the right height.
Do I need a footrest?
Only if your feet do not rest flat on the floor once your chair is at the right height for your desk. In that case a footrest or a sturdy box gives your feet a stable base.
Before buying: a five-minute fit check
Measure your available desk depth and the space under the desk before choosing a stand or footrest. Check the actual product dimensions, weight limit and fixing method. A deeper keyboard tray can reduce knee space; a monitor stand can leave too little viewing distance on a shallow desk.
Try the proposed height with stable books first. Adjust one thing, work for a short session, then check whether you can read comfortably and reach the mouse without stretching. Keep ventilation openings clear. Buy an accessory when it solves a specific fit problem, rather than building your desk around the accessory.