Start here
Start with a supported sitting position and feet resting flat, using a footrest if needed. Set the screen in front at roughly arm’s length with its top near eye level. Keep the keyboard just below elbow height and the mouse close. Plan breaks as well as equipment adjustments.
Sources: HSE: Working with display screen equipment - Good posture · HSE: Display screen equipment (DSE) workstation checklist
Workstation assessment and adjustment checks
Check that your furniture is stable and its adjustments work before changing the layout. For a workplace setup, ask for a workstation assessment if you cannot get a suitable fit. Seek advice from a healthcare professional about persistent pain.
Sources: HSE: Display screen equipment (DSE) workstation checklist
1. Adjusting your chair, feet, and lower back support
Support your thighs and lower back, with feet flat on the floor or a footrest. Leave about two to three centimeters between the seat’s front edge and the backs of your knees.
Sources: HSE: Working with display screen equipment - Good posture
2. Screen positioning and viewing distance
Place the monitor directly in front, roughly an arm’s length away, with its top near eye level. Adjust its position or angle to reduce glare while keeping the display easy to read.
Sources: HSE: Working with display screen equipment - Good posture · HSE: Display screen equipment (DSE) workstation checklist
3. Keyboard and mouse alignment
Keep your shoulders relaxed, keyboard just below elbow height and mouse within comfortable reach. Center the keyboard and avoid reaching far forward for the mouse.
Sources: HSE: Working with display screen equipment - Good posture
4. Setting up laptops for prolonged work
For prolonged laptop work, a separate keyboard and mouse let you raise the display independently. Use a stable support and check the screen position again after adjusting it.
Sources: HSE: Working with display screen equipment - Good posture
5. Clearing desk legroom and avoiding awkward reach
Clear enough room under the desk to change leg position. Move stored items that obstruct your feet. Arrange frequently used items so you can reach them comfortably.
Sources: HSE: Display screen equipment (DSE) workstation checklist
6. What to evaluate before buying new furniture
Use the workstation checklist to identify the adjustment your equipment cannot provide. When comparing furniture, check its actual adjustment range against your desk and your needs. Try the fit where possible; a product labeled ergonomic still needs to suit your setup.
Sources: HSE: Display screen equipment (DSE) workstation checklist
7. Introducing activity variation and regular breaks
Include short, frequent breaks or changes of activity in your work plan. Use opportunities to stand, move around or change posture. Furniture adjustments and work routines are both part of the setup.
Sources: HSE: Working with display screen equipment - Work routine breaks
8. Organizing movement pauses alongside your setup with Unknot
Once your equipment is arranged, you may want help remembering a separate stretching break. Unknot is a stretching habit app coming soon to iPhone and Android. It includes body-area selection, illustrated instructions, a timer, custom routines and an optional daily reminder. Join the launch email list for availability updates.
Fine-tuning your workspace over time
Work through one adjustment at a time and reassess how the pieces fit together. Keep a note of any limitation your current equipment cannot solve before deciding what to buy.
Questions before you start
Can an ergonomic chair or setup guarantee perfect posture and prevent all pain?
No setup can promise that. Aim for equipment that fits your task and body, and include changes of posture and activity in your workday.
Sources: HSE: Working with display screen equipment - Work routine breaks · HSE: Working with display screen equipment - Good posture
How often should I step away or take a break from my desk?
HSE recommends short, frequent breaks or changes of activity rather than long, infrequent pauses. Choose opportunities to move around or change posture within your work routine.
Sources: HSE: Working with display screen equipment - Work routine breaks
A stretch break. Made for you.
Unknot is coming to iPhone and Android. Check the store links for availability.
App Store / Google Play