Set up your workstation correctly in 15 minutes. The right order matters -- start with the chair, not the desk.
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Setup Order
How to set up your desk ergonomically
The correct order is: chair first, desk second, monitor third, keyboard and mouse fourth. Each step references the previous one. Getting the order wrong means adjusting everything twice.
Step 1: Set your chair height
Sit with your feet flat on the floor. Adjust the chair until your thighs are parallel to the floor and your knees are at approximately 90 degrees. Your feet must be fully supported -- if they dangle at the correct knee angle, add a footrest. Do not compromise the knee angle to reach the floor.
Step 2: Set your desk height
With your chair set correctly, adjust the desk (or your chair's armrests, if the desk is fixed) so your forearms rest parallel to the floor with elbows at 90 degrees. For a fixed desk, you may need to adjust the chair height and add a footrest rather than changing the desk. For a height-adjustable desk, this is your sitting preset.
Step 3: Set your monitor position
Place the monitor directly in front of you at arm's length (55-75cm depending on screen size). The top of the screen should be at or slightly below your eye level. Tilt the screen very slightly backward (3-7 degrees). If using a laptop, raise it to eye level with a stand and use an external keyboard and mouse.
Step 4: Set keyboard and mouse
The keyboard should be close enough that your upper arms hang naturally at your sides while typing. Elbows should be at or slightly above 90 degrees, not raised. The mouse should be directly beside the keyboard at the same height. Avoid reaching outward or forward for either device.
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The full check: Sit in your working posture with eyes closed. Open your eyes. Where you are looking is where your screen should be. If you have to move your eyes upward or downward to see the centre of the screen, adjust the monitor height.
Chair height. Everything else references the chair. A correctly set chair height determines the correct desk height, which determines the correct keyboard position, which determines the arm and shoulder position. A chair set incorrectly propagates misalignment through the entire setup. Start with the chair every time.
For acute postural pain caused by a specific setup problem, relief from correcting that problem often comes within 1-2 days. For chronic pain built up over months or years of poor posture, improvements typically take 2-4 weeks of consistent correct posture to manifest. Some residual tissue sensitivity can persist longer and benefit from physiotherapy alongside the setup changes.
Not necessarily. The most important chair features are adjustable seat height, adjustable lumbar support, and adjustable armrests. A mid-range chair with these three adjustable features used correctly is more beneficial than an expensive chair used incorrectly. That said, chairs with proper lumbar curve adjustment and seat depth adjustment provide significantly more personalisation than basic office chairs.
A slight recline of 100-110 degrees (not fully upright at 90 degrees) is actually supported by ergonomic research as reducing lumbar disc pressure compared to fully upright sitting. The key is that the lumbar curve is maintained in any position. Fully upright sitting with no lumbar support is more loading on the lower back than a supported slight recline. Vary your posture throughout the day rather than holding any single position.