Computer Workstation Setup: A Practical Checklist
Computer Workstation Setup: what is worth doing, what is worth avoiding, and when to stop and see a doctor.
Workstation setup and use for people who work regularly at computers. A poorly arranged workstation is linked to neck, back, wrist and eye strain, and the largest single factor remains how long you stay in one position.
Key takeaways
- Ergonomic assessment: many employers offer one; ask HR or your safety team
- Monitor position: top of the screen at or slightly below eye level
- Most useful single change: Ask your employer for an ergonomic assessment of your workstation.
- Commonest mistake: Working from a laptop on your lap for long periods.
- See a doctor if any of the signs under "When to speak to a doctor" below apply to you.
Do
- Ask your employer for an ergonomic assessment of your workstation
- Set the chair first, then the desk height, then the screen
- Get an eye exam if you have frequent eye strain or headaches at the screen
- Change position regularly rather than chasing one perfect posture
Do not
- Working from a laptop on your lap for long periods
- Holding a phone between ear and shoulder
- Assuming equipment alone removes the need to move
The numbers behind the list
The reasoning behind both lists, in numbers.
| Measure | Figure |
|---|---|
| Ergonomic assessment | many employers offer one; ask HR or your safety team |
| Monitor position | top of the screen at or slightly below eye level |
| Viewing distance | about an arm's length, roughly 20 to 40 inches (50 to 100 cm) |
| Break interval | change position every 30 minutes or so |
| Eye breaks | every 20 minutes, look at something 20 feet away for 20 seconds |
If you change one thing
Ask your employer for an ergonomic assessment of your workstation. It is first on the list above. If the rest feels like too much at once, start there and leave the others.
Related topics
- Workstation Setup: Sorting the Evidence From the Noise (Back and Posture)
- The Evidence on Screen Use and Eyes, Without the Hype (Eye Health)
- Car Seats and Seat Belts: Sorting the Evidence From the Noise (Injury Prevention)
- Falls Prevention: What Published Guidance Supports (Bone and Joint)
Where to go next
- The Evidence on Computer Workstation Setup, Without the Hype
- Understanding Computer Workstation Setup: A Plain-English Explainer
- Computer Workstation Setup — the reference entry
- Workplace Health: The Complete Guide
- The Evidence on Occupational Asthma, Without the Hype
- Noise at Work: What Published Guidance Supports
When to speak to a doctor
See your doctor for persistent numbness, tingling or weakness in the hands or arms, which can indicate nerve compression. Go to the emergency room or call 911 for sudden weakness in both legs, or any bladder or bowel changes with back pain. 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.
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