Measure the height of your desk and chair to determine if adjustments are needed for ergonomic alignment.
Adjust your chair height so your feet rest flat on the floor or on a footrest, and your knees are at a 90-degree angle.
Raise or lower your monitor so the top of the screen is at or just below eye level to reduce neck strain.
Position your keyboard and mouse so your elbows are bent at about 90 degrees and your wrists are straight.
Place your feet flat on the floor or use a footrest to maintain proper leg support and circulation.
Ensure your elbows are close to your body and form a 90-degree angle when typing or using the mouse.
Adjust the monitor distance so the screen is about an arm’s length away to reduce eye strain.
Set your monitor brightness and contrast to comfortable levels to avoid eye fatigue.
Organize your desk so frequently used items are within easy reach to minimize unnecessary stretching.
Add a lumbar support cushion or adjust your chair’s backrest to support the natural curve of your lower back.
Sit upright with your shoulders relaxed and your back supported to maintain good posture.
Test your setup by working for a short period and adjusting any elements that cause discomfort.
Ensure your wrists are not resting on hard edges; use a wrist rest if needed for support.
Use a desk lamp to provide adequate lighting and reduce glare on your screen.
Keep your monitor perpendicular to windows to minimize screen glare and eye strain.
Take short breaks every 30–60 minutes to stand, stretch, and rest your eyes.
Use an external keyboard and mouse if working on a laptop to maintain proper hand positioning.
Ensure your screen is clean and free of smudges to reduce eye strain.
Avoid slouching by checking your posture periodically throughout the day.
Reassess your setup weekly and make small adjustments as needed for continued comfort.
