Workstation Setup
Arranging a desk, chair and screen to reduce discomfort during sustained work.
Last revised
Key takeaways
- Screen position: top of the screen at or slightly below eye level, about an arm's length away
- Keyboard and mouse: close enough that elbows stay near the body and wrists stay straight
- Most useful single change: Ask whether your employer offers an ergonomic assessment.
- Commonest mistake: Working from a laptop on a soft surface for long periods.
- See a doctor if any of the signs under "When to get help" below apply to you.
Why it matters
A sensible setup helps, and the largest single factor is still how long you stay in one position.
The numbers, in one place
| Measure | Figure |
|---|---|
| Screen position | top of the screen at or slightly below eye level, about an arm's length away |
| Keyboard and mouse | close enough that elbows stay near the body and wrists stay straight |
| Break interval | change position every 30 minutes or so |
| Eye strain | every 20 minutes, look at something 20 feet away for 20 seconds |
What helps
- Ask whether your employer offers an ergonomic assessment
- Set the chair first, then the desk, then the screen
- Keep frequently used items within easy reach
- Change position regularly rather than holding one perfect posture
What to avoid
- Working from a laptop on a soft surface for long periods
- Holding a phone between ear and shoulder
- Assuming equipment alone solves it without movement breaks
In depth
A workstation includes everything you use while working: the chair, desk, screen, keyboard, mouse, phone and lighting. When these are poorly arranged, you may end up reaching, hunching, twisting or straining your eyes for hours. Over time, this can contribute to discomfort in the neck, shoulders, back, wrists and eyes. Arranging them sensibly makes it easier to work comfortably and to vary your position.
OSHA's guidance on computer workstations focuses on adjusting the setup to the person rather than the person to the setup. People differ in height, eyesight, the work they do and the equipment they have, so there is no single correct arrangement. The goal is a neutral, relaxed position for your body that you can comfortably move in and out of.
Even the best setup cannot make sitting still for hours comfortable. Muscles and joints prefer regular movement, and blood flow, alertness and comfort all benefit from changing posture. A well-arranged workstation combined with frequent short breaks is more effective than either one alone.
Signs and symptoms
- Neck or shoulder stiffness after a day at the desk
- Lower back discomfort from sitting
- Tired, dry or strained eyes and blurred vision
- Tingling, numbness or aching in the wrists or hands
- Headaches toward the end of the workday
Causes and risk factors
- A screen that is too low, too high or too far away
- A chair without adequate support or the wrong height
- Reaching too far for the keyboard or mouse
- Working on a laptop without an external keyboard or stand
- Glare or poor lighting
- Long periods without breaks
How it is checked
An ergonomic assessment looks at how you work and how your workstation fits you. It may be carried out by an occupational health professional, a safety specialist or an ergonomist, sometimes using a checklist such as the one in OSHA's Computer Workstations eTool. They will watch you work, measure key dimensions and suggest changes.
If you have symptoms such as persistent pain, numbness or tingling, see your doctor. They may assess for conditions such as carpal tunnel syndrome, which can cause numbness in the thumb and first fingers, especially at night. Eye strain may warrant an eye exam to check whether you need glasses or a different prescription for screen work.
Related topics
- The Evidence on Computer Workstation Setup, Without the Hype (Workplace Health)
- The Evidence on Screen Use and Eyes, Without the Hype (Eye Health)
- Sedentary Time: What the Evidence Actually Says (Fitness)
- The Evidence on Screen Time and Mood, Without the Hype (Mental Health)
Where to go next
- Workstation Setup: A Beginner-Friendly Start
- Workstation Setup: Common Questions Answered
- Back and Posture: The Complete Guide
- Core Strength: Sorting the Evidence From the Noise
- Lifting Safely: Sorting the Evidence From the Noise
When to get help
See your doctor for persistent numbness, tingling or weakness in the hands or arms, which can indicate nerve compression. Go to the emergency room for pain with weakness in both legs, or any sudden bladder or bowel changes, and call 911 for chest pain or sudden weakness on one side. Report work-related symptoms to your employer.
Where this comes from
- OSHA — Computer Workstations eTool
- American Academy of Ophthalmology — Computers, Digital Devices and Eye Strain
How this page was put together
Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarized or generalized beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.
Medical disclaimer
This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to your doctor, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 911.