Your Body Almanac

Check your desk setup

Set chair, keyboard and screen so you can work in a relaxed, neutral posture.

How often
As needed
Time
15 min
Recommended for
13 factors
Seated at a desk, a hunched, head-forward slump settles back into the set-up posture, with the back against the chair, feet flat, elbows bent about 90 degrees at the sides, wrists straight and eyes level with the top of the screen.

How to do it

  1. Chair: feet flat on the floor or a footrest, thighs about level, and your lower back supported by the chair's lumbar curve.
  2. Keyboard and mouse: close enough that your elbows stay near your sides, bent about 90 degrees, with wrists straight and shoulders relaxed.
  3. Monitor: about an arm's length away, directly in front of you, with the top of the screen at or slightly below eye level.
  4. If you use a laptop for long stretches, raise it to eye level and use a separate keyboard and mouse.
  5. Recheck whenever you change desks, chairs or screens, or start to feel neck, back or wrist discomfort.

Why it helps

A workstation that forces you to reach, hunch or look down puts small, constant strain on your neck, shoulders, back and wrists for hours a day. Setting it up for neutral postures lets your muscles and joints rest in positions they handle well.

SourcesComputer Workstations eTool — Neutral Working Positions (OSHA)Computer Workstations eTool — Monitors (OSHA)Computer Workstations eTool — Chairs (OSHA)Computer Workstations eTool — Keyboards (OSHA)

Be careful

Persistent numbness, tingling or pain in the hands, arms or neck is worth checking with a doctor rather than only adjusting your setup.

Recommended for

occupation

Call center agent

Headset on, calls back to back, timed and monitored.

5 risks · 12 practices habit

College student

Late nights, long study sessions, dining-hall meals and a new social world.

5 risks · 17 practices occupation

Content creator

Streaming, editing and gaming for hours, often late into the night.

6 risks · 18 practices occupation

Graphic designer

Mouse, stylus and big screens, often against a deadline.

4 risks · 12 practices occupation

Office worker

Desk, chair, screen, meetings, repeat.

5 risks · 16 practices hobby

Painting and drawing

Hours of fine, precise hand work, often hunched over a page or easel.

4 risks · 10 practices occupation

Physician

Long, high-stakes days with little time to eat, move or sleep.

5 risks · 16 practices occupation

Remote worker

Laptop on the kitchen table, no commute, no reason to leave the house.

5 risks · 13 practices occupation

Software engineer

Long hours seated, eyes on screens, hands on keys.

5 risks · 13 practices habit

Standing desk user

Swapped the chair for standing, and found standing has its own costs.

4 risks · 10 practices occupation

Teacher

Talking all day, on your feet, with a classroom of needs to manage.

4 risks · 12 practices hobby

Video gaming

Long sessions seated, thumbs flying, eyes locked on a bright screen.

5 risks · 13 practices habit

Working from the couch or bed

Laptop on your lap, pillows behind your back, no commute and no desk.

5 risks · 13 practices