Everything you need to know about proper desk ergonomics. From standing heights to monitor positioning, we've got you covered with science-backed guidelines.
Proper Ergonimics
Reduces pain by 60%
Your desk needs to be at the right height for both sitting and standing. Here's how to calculate the perfect height for each.
YourHeight × 0.62
When standing, your desk should be at elbow height. This allows your arms to rest naturally at your sides with elbows at a 90-degree angle.
44.6"
113cm
72" × 0.62
= 44.64"
Key Points:
YourHeight × 0.40
When seated, your desk should be at waist height. This accounts for the seated posture with proper chair adjustment first.
28.8"
73cm
72" × 0.40
= 28.8"
Key Points:
The most common ergonomic mistake? Monitor at the wrong height. Here's how to get it right.
The top of your monitor should be at or slightly below eye level. When you look straight ahead, your eyes should be aimed at the top third of the screen.
Why? This allows you to look slightly down at the screen, which is the natural resting position for your eyes.
Position your monitor about one arm's length away (20-26 inches). You should be able to touch the screen with your fingertips.
Why? This distance reduces eye strain and prevents you from leaning forward to see details.
The center of your monitor should be directly in front of you. If using multiple monitors, the primary screen goes in front, secondary to the side.
Why? Prevents neck twisting and promotes symmetrical posture throughout the day.
Monitor Top Height = Height × 0.93 (Eye Level)
Your monitor top should be at eye level when standing
First, set your standing desk height
Multiply by 0.85
Adjust monitor arm/stand to that height
Proper keyboard and mouse positioning prevents wrist strain, carpal tunnel, and shoulder pain.
At Elbow Height
Keyboard surface should be at or slightly below elbow level when arms hang naturally at sides.
Flat or Slightly Negative Tilt
Keep keyboard flat or tilt it away from you (negative tilt). Avoid tilting it toward you—this causes wrist extension.
Centered with Your Body
The B key should be aligned with your belly button or nose. This keeps your wrists in a neutral position.
Keep Mouse Close
Mouse should be right next to keyboard at the same height. Reaching for the mouse causes shoulder strain.
Same Level as Keyboard
Mouse pad should be on the same surface as the keyboard at the same height.
Directly Beside Keyboard
No gap between keyboard and mouse. Elbow should stay close to your body when moving the mouse.
Wrist Rest Optional
If using a wrist rest, only rest your palm during pauses—not while typing or clicking.
Consider a Trackball
If you have shoulder issues, a trackball keeps your arm stationary while you navigate.
Rest your arm at your side with elbow bent at 90 degrees. Your forearm should be parallel to the floor. Can you comfortably reach your keyboard and mouse in this position? If not, adjust your desk height or consider an keyboard tray.
Your environment affects more than just your mood—it impacts eye strain, focus, and long-term vision health.
Position your desk perpendicular to windows. Direct sunlight on screen causes glare; light from behind causes you to squint.
Match screen brightness to your surroundings. If walls are bright, turn up brightness. At night, use night mode or blue light filters.
If reading documents, use a desk lamp. Position it to illuminate papers without creating screen glare. Aim for 500 lux at desk level.
Use anti-glare screen filters if needed. Matte screens reduce reflections. Adjust monitor angle to minimize window reflections.
The ideal office temperature is between 68-72°F (20-22°C). But it's not just about temperature—air quality matters too.
Every 20 minutes, look at something 20 feet away for 20 seconds. This reduces eye strain and helps prevent digital eye fatigue.
min • feet • seconds
Run through this checklist throughout the day to maintain proper ergonomic posture.
Check these every hour
Check these when standing
These setup errors cause most desk-related pain. Fix them and feel the difference immediately.
Looking down at a low monitor causes neck flexion and upper back strain. The fix: raise it to eye level.
Shoulders hunching up to reach keyboard causes neck and shoulder tension. Elbows should be at 90 degrees.
Mouse on a different surface or too far away causes shoulder and elbow strain. Keep it adjacent to keyboard.
Slouching in chairs without support leads to lower back pain. Use chair lumbar support or a pillow.
Static sitting—even with perfect posture—causes circulation issues. Alternate sit-stand every 30-60 minutes.
Squinting at screens with glare causes eye strain and headaches. Position monitor perpendicular to windows.
Now that you know the science, use our calculator to find YOUR specific ergonomic measurements in just 5 seconds.