Computer Monitor

• Set the top of your monitor at or slightly below eye level.
• Follow the 20-20-20 rule: Look 20 feet away from your screen every 20 minutes for 20 seconds.

Keyboard and Mouse

• Try to keep your arms close to your body, with elbows near your sides.
• If able, use an external keyboard and mouse.

Chair

• Choose a chair with back support and sit so your back is supported, reclining slightly if possible.
• Try to keep your knees at 90 degrees, with feet flat on the floor.
• It is okay to occasionally sit on other surfaces, but do not sit on a stool, couch, or exercise ball for prolonged periods of time.

Work Surface

• Use a hard flat surface such as a table or desk.
• Remove clutter and any drawers directly in front of your seat.

Noise and Light

• Noise can be managed with noise-canceling headphones or by listening to unfamiliar sounds or music in the background.
• Lighting should be bright overhead. Position your screen away from other light sources to limit glare.

Getting Comfortable

If your workspace doesn't feel quite right, try these steps:

• Place an additional chair cushion on your seat for extra comfort or height.
• Use a box as a footrest to support your feet and legs.
• Use speakerphone or headphones with a microphone to take calls instead of holding the phone.
• Raise your monitor with an adjustable stand, laptop stand, or stack of books.
• If your monitor is too small, increase the zoom settings.
• If you only have a laptop, tilt the screen backwards to create more distance and use keyboard shortcuts to reduce trackpad use.
• Stand up and move more often if your home setup isn’t ideal.

Reversal of posture exercises also can improve your comfort and prevent injury.