Ergonomic Alignment

How to complete Ergonomic Alignment

A desk set up wrong quietly grinds down your neck, wrists, and lower back over hundreds of hours. Getting the chair and monitor into proper alignment is a one-time, ten-minute fix that prevents the slouch-and-crane posture most desk pain comes from.

1. Set chair height so your feet rest flat on the floor and knees sit at roughly 90 degrees; add a footrest if your feet dangle.
2. Position the keyboard so elbows stay near 90 degrees and wrists stay straight, not bent up or angled out.
3. Raise or lower the monitor until the top of the screen is at or just below eye level, about an arm's length away.
4. Adjust seatback and lumbar support so your lower back is supported and you sit upright, not perched on the edge.

Tips

• Stack books or a stand under a laptop to lift the screen, then use an external keyboard.
• If only one thing can move, fix monitor height first; that's what causes neck strain.
• Recheck after a week; small tweaks reveal themselves once your body adapts.

What counts as done

Sitting normally, your feet are flat, elbows near a right angle, and your gaze lands on the top third of the screen.