Setting up your computer workstation: Sequence of adjustments

Revised 2024 03 08

A common definition of ergonomics is to fit the task to the person. To apply that to a computer workstation:

Step #1

Set up your chair to support your ideal working posture. Advice about that is at this link.

Step #2

Set up the rest of your workstation so that you can stay in the posture you found in Step #1. 

2.1. Keyboard & mouse support surface

  • If you primarily look at the keyboard when you type, you will reduce neck strain with the support surface higher than what is described below
  • If you primarily look at the screen when you type:
    • Set the support surface slope/tilt [if adjustable] so it is parallel to the slope of your forearms
    • Set the support surface height at or slightly below the level of your elbows or armrests
  • When you reach for your mouse and keyboard, do you have to lean forward, move your elbow away from your body, etc?
    • If so, avoid making any changes to your chair because it was set up to support your ideal typing posture.
    • Double check the position of your support surfaces or the problem may be the position of your keyboard or mouse. More advice about that is in the next section.
  • Are your chair armrests hitting your desk?
    • They may need to be removed or replaced.
If the support surface is still too high or not adjustable, find a way to lower it or raise your seat and get a footrest.

Ideally, you should not have to raise your armrests from what you established earlier.

You will find some ideas at the link below:
If the support surface is too low, find a way to raise it.

Lowering your seat from what you established earlier, may cause the lumbar spine to deviate from it's natural curve.


2.2. Keyboard & mouse

  • Move the keyboard side to side so that the middle of the space bar is in line with your belly button
  • Extend or retract keyboard legs as necessary to maintain straight wrists
  • Keep the mouse as close as possible to the keyboard
  • When you reach for your mouse and keyboard, do you have to lean forward, move your elbow away from your body, etc?
    • If so, avoid making any changes to your chair because it was set up to support your ideal typing posture.
    • Try to remove anything that is sitting between you and your keyboard and mouse [e.g. wrist rest]
    • If your keyboard has a large bezel [the frame between the front edge of the keyboard and where the keys are], consider replacing it with a keyboard with a narrower bezel.
  • Are your chair armrests hitting your desk?
    • They may need to be removed or replaced.

2.3. Monitor position (Height, Angle, Viewing Distance)

  • Find your most comfortable head position with your eyes closed.
  • When you open your eyes, look at the top, bottom, left & right sides of your screen.
  • You should be able to do that with comfortable eye movements and not having to move your head away from the eyes closed position. If not, adjust your monitor position.
  • Also, test different viewing distances and font sizes to maximize readability.
  • Ideally, your posture should be such that a straight line passes through the ears, shoulders and hips
  • Avoid moving your chair backwards to increase the distance between your eyes and the screen. 
    • Find another way to move the screen further away or
    • Perhaps you need glasses or a change in your prescription.
  • Are your chair armrests hitting your desk?
    • They may need to be removed or replaced.

Links