Quick Answer
Good office ergonomics means your screen top is at eye level, your elbows and knees are at about 90 degrees, your lower back is supported, and your feet are flat on the floor. Combine this setup with micro-breaks and posture changes every 30–45 minutes to prevent neck, back and wrist pain.
Most desk-related pain comes not from a single 'bad' posture but from staying in one position too long. The best setup supports a neutral posture and makes it easy to move regularly.
Screen and monitor
Position the top of your monitor at or just below eye level, about an arm's length away, so you look straight ahead rather than down. Laptop users should add an external keyboard and raise the screen.
Chair and desk
Set your chair to support a neutral spine.
- Hips and knees at roughly 90 degrees
- Feet flat on the floor or a footrest
- Lower back supported by the chair or a cushion
- Elbows at about 90 degrees, forearms supported
- Wrists neutral, not bent up or down
Move often
The single most important habit is movement. Stand, stretch or walk for a minute or two every 30–45 minutes. Alternate sitting and standing if possible. No posture is good if held for hours.
Key Takeaways
- Set your screen at eye level and support your lower back.
- Keep elbows and knees near 90 degrees.
- Move every 30–45 minutes.
- No single posture is safe if held too long.
Frequently Asked Questions
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Medical disclaimer: This article is for general education and is not a substitute for personalized medical advice, diagnosis or treatment. Always consult a qualified physiotherapist or healthcare professional about your specific condition.
