Support the body
Adjust the chair so your back and feet are supported without pressure behind the knees.
Practical workplace setup
Office ergonomics guide.
A practical guide to adjusting your chair, desk, screen and everyday routine for more comfortable, focused work.
For home offices and shared workplacesThe short version
Start with fit, then keep moving.
Bring work within reach
Keep the keyboard, mouse and frequently used objects close enough to avoid repeated reaching.
Set the screen for you
Position the display directly ahead at a height and distance that does not make you lean or crane your neck.
Change position
No posture needs to be held all day. Alternate positions and break up continuous screen work where practical.
What ergonomics means
Office ergonomics is about fitting the workspace to the person.
Office ergonomics is the process of arranging work, furniture and equipment around the person using them. It does not require the body to stay in one “correct” pose. A well-planned workstation supports comfortable positions, keeps frequently used items within reach and makes it straightforward to adjust or move.
That distinction matters because bodies, tasks and working environments differ. A setup that works for one person may be uncomfortable for another. Even a well-adjusted workstation can become tiring when the same position is held for too long.
There is no universal perfect posture. A good workstation gives you support, room to move and enough adjustment to find what works for you.
Workstation setup
Adjust from the chair outward.
Begin with the chair and your feet, then bring the desk, keyboard, mouse and screen into a comfortable position.
Chair and feet
Begin with stable support.
Set the seat height so your feet rest firmly on the floor or on a footrest. Let the backrest support the lower back, and leave a small gap between the front edge of the seat and the back of the knees.
Armrests should allow the shoulders to remain relaxed. If they push your shoulders upward or prevent you from getting close to the desk, lower or reposition them.
Desk and input devices
Keep the work close.
Place the keyboard directly in front of you, around elbow height, with the mouse beside it. Aim for relaxed shoulders, elbows close to the body and wrists roughly in line with the forearms.
Clear enough space under the desk for your legs and for changes of position. Frequently used objects should sit inside an easy reach zone rather than at the far edge of the desk.
Monitor
Let the screen meet your eyes.
Place the primary monitor directly in front of you. A common starting point is an arm’s length away, with the top of the screen at or slightly below eye level. Adjust text size before moving closer or leaning forward.
Treat this as a starting position, not a fixed rule. Screen size, eyesight and bifocals can change what feels comfortable. Position the display to avoid glare from windows and strong overhead light.
Laptop work
Separate the screen from the controls.
Because a laptop joins the screen and keyboard together, it can be difficult to position both comfortably during longer sessions. For regular desk work, raise the laptop screen and use a separate keyboard and mouse, or connect an external display.
For short, mobile tasks, focus on changing position frequently and avoid treating a sofa or kitchen counter as a permanent workstation.
Movement throughout the day
Alternate between sitting, standing and moving.
Sitting and standing are both normal working positions. An adjustable desk lets you move between them without interrupting your work. Neither position needs to be maintained all day.
Use standing for calls, reading or shorter tasks if it feels comfortable. Sit when you want more support. Walk, stretch or switch to a different activity before fatigue builds. Short, frequent changes are generally more useful than waiting for discomfort and taking one long break.
Make movement easier to remember
- Save comfortable sitting and standing heights.
- Attach position changes to existing moments—calls, refills or completed tasks.
- Keep adjustment controls clear and easy to reach.
- Use reminders as prompts, not rigid rules.
Choosing equipment
What to look for in ergonomic office furniture.
The word “ergonomic” on a product does not tell you whether it will fit. Check whether it can be adjusted to the user, the task and the rest of the workstation.
- Adjustment range
- Can different users reach comfortable working positions?
- Ease of use
- Can controls be found and changed without interrupting work?
- Stability
- Does the product remain steady during normal use and adjustment?
- Long-term support
- Are specifications, warranty terms and replacement options clear?
Workspace check
A five-minute office ergonomics checklist.
Run through these points when setting up or readjusting a workstation. If discomfort persists, worsens or affects your work, speak with a qualified healthcare professional. This guide is not medical advice.
Common questions
Common office ergonomics questions.
What makes an office setup ergonomic?+
An ergonomic setup can be adapted to the person, the task and the time spent working. It should support comfortable positions and make regular changes easy, rather than requiring one prescribed posture.
What is the best sitting posture for desk work?+
There is no single perfect posture for everyone. A useful starting point is to keep your feet supported, shoulders relaxed, elbows close to your body, wrists roughly in line with your forearms and lower back supported. Comfort and regular changes of position matter more than holding one rigid pose.
How high should a computer monitor be?+
For many users, the top of the screen at or slightly below eye level works well. Place the monitor directly in front of you and far enough away that you can read comfortably without leaning forward. People who use bifocals or very large displays may need a lower position.
Is a standing desk better than sitting all day?+
A standing desk is most useful because it makes position changes easier. Standing continuously can also become tiring, so the goal is not to replace all sitting with standing. Alternate between comfortable positions and include short breaks or different tasks where practical.
What should I look for in an ergonomic office chair?+
Look for adjustment range rather than a long feature list. Prioritise seat height, supportive backrest and lumbar area, a seat depth that does not press behind the knees, armrests that let the shoulders relax, and controls that are easy to use while seated.
Sources and further reading
References used for this guide.
Last checked against these sources in September 2026. This is general guidance, not an individual workplace assessment or medical advice.
Swedish Work Environment Authority · SwedenThe workplace when using computers and screens
Guidance on adjustable furniture, screen position, input devices and varied working postures.
Open official source ↗ HSE · United KingdomDisplay screen equipment and posturePractical guidance for arranging a chair, screen, keyboard and mouse.
Open official source ↗ HSE · United KingdomWork routines and breaksGuidance on varying activity and breaking up continuous screen work.
Open official source ↗Need help specifying a workspace?
Start with the people who will use it.
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