How far should I sit from my computer monitor?

You should sit at least one full arm's length away from your monitor. If you can touch the screen with your fingertips when your arm is straight, you are sitting too close, which increases the risk of eye strain.

What is the neutral sitting position for desk work?

The neutral position involves keeping your head straight, shoulders relaxed, forearms level with the desk, lower back supported by the chair's curve, and feet flat on the floor with knees at a 90-degree angle.

Achieving an Ergonomic Desktop Computer Setup

Written by: James Gill BOst GOsC 6039. Registered Osteopath, Founder & Clinic Director

Medically Reviewed Shibin Vinod BPT, HCPC PH124277, CSP 111177, MSc Sport and Exercise Medicine | MSK Physiotherapist

“Your best posture is your next one”

This saying is all about movement. The human body is made to move. As human beings, our bodies are not made to stay still in the same position for hours. However, most jobs nowadays require you to work at a desk.
This guide will show you how to adapt your setup and posture at your desk but keep in mind that you should get up, move around and stretch at least every 30 minutes, and maintain physical activity on a regular basis.

“Prevention is better than cure”

It is also essential to keep in mind that you should not wait until you experience pain before achieving a good posture. This guide is not only for people experiencing pain, but a good tool to prevent any discomfort and pain.

How do you achieve a good setup for your desktop computer?

A good setup means that your body is in the most neutral position possible, reducing the pressure and tension on your joints and soft tissues (muscles, skin, tendons and ligaments).

What is the neutral sitting position?

Working from home? Don’t forget to create a great work environment. Aside from your posture and your desk setup, you should also make sure to have:

What are the benefits of a good setup for your desktop computer?

The better your setup is, the better your posture. The posture is the way in which you hold your body while sitting, or standing. The “good posture” while sitting at your desk is also called the neutral position. By keeping this neutral position, you can avoid tension in the muscles and the joints.

A good setup is essential to maintain a good posture and therefore allows to reduce the tensions in the musculoskeletal system. While working long hours at a desk it is essential to have the most adapted set-up possible.

The benefits of a good setup are:

What are the effects of a bad setup for your desktop computer?

A non-adapted setup can result in poor posture. If the setup is not adapted to you, your body will compensate and therefore leave the neutral position.

If you maintain a poor posture during long hours, you are more likely to experience the following symptoms:

How do I keep a good posture at my desk?

There are a few rules and tips to follow to ensure that you keep a good posture at work.

Whenever you can think of it, try to correct your posture.
First, set up a reminder, as an example every hour, to correct your posture. After a few days and weeks, it will become a habit.
Try to establish habits, for example, “Every time I drink a sip of water, I correct my posture”
Keep some of your files and tools away from your desk. You will have to get up and walk to reach them, take advantage of this time to move around and stretch.
When you answer a phone call, why not stand up and walk while talking on the phone?
Make sure to have great lighting in the room, don’t work in a dark room.

If you share your office with coworkers, make sure that your setup has not been modified by someone else (height of the chair and screen).

What is the best chair setup for your desktop computer?

An ergonomic chair is the best chair setup you can use. It offers great back support, which aligns with the natural curves of the lower back. You can also adjust the height of the chair.
The seat of the chair must support your thighs.
The armrests must not be too high, you should be able to keep the shoulder low.

If you don’t have an ergonomic chair, or if your chair does not offer good back support, you could use a lumbar support cushion shaped to your spinal curves.

What is the best keyboard and mouse setup for your desktop computer?

There is no specific particular keyboard you should use, but here are a few rules to respect:

Use a mouse and a keyboard that allows you to keep the wrists straight.
Prioritize a setup with a separate and movable keyboard and mouse.
The keyboard should be placed just in front of you, at the same height as your elbows. This should allow you to keep the shoulder relaxed.
Keep a space in front of your keyboard to rest your wrists and hands when you are not typing.
Only your wrist and hands should be on the desk. If your forearm and elbows are resting on the desk, you are probably sitting too close to your screen.
If your keyboard is too high and not adjustable, you could use an ergonomic pillow and mouse mat to rest the wrist and limit the wrist extension.

What is the best monitor setup for your desktop computer?

About your screen, there are two parameters to consider.

The distance between your eyes and the screen: It has been proven that sitting too close to your screen causes eye strain, associated with discomfort. Don’t sit too close to your screen. To know if you sit too close to your computer, straighten your arm in front of you. If your fingers touch the screen you are too close. You should sit at least “one straight arm” away from your monitor.
The height of the screen: The centre of the screen should be aligned. Your head and neck should be straight, respecting the natural curve of the spine.

What is the best footrest setup for your desktop computer??

Using a footrest is a good way to maintain a neutral position.

In the sitting position, your feet should be in contact with the ground. If your chair is at the right height, meaning your feet touch the ground and your knees are bent at 90 degrees, then you probably don’t need a footrest.

If your chair is not adjustable and your feet don’t touch the ground, you should use a footrest to adjust your position. If the chair is too high, use a footrest to make sure that your knees are bent to 90 degrees. The footrest must offer good support to the sole of the feet.

It is known that a prolonged sitting position increases swelling in the lower extremities. A dynamic tiltable footrest is an interesting item to use if you suffer from poor blood circulation. The use of a dynamic footrest allows for mobilizing of the ankle joint, activating the vein pump and then helping to reduce leg swelling.

Do I need to go to the GP or visit my local hospital?

It is not necessary to go to the hospital if you experience musculoskeletal conditions.

If you experience discomfort, pain or stiffness, you could book an appointment with a medical professional like an osteopath or physiotherapist to help relieve tension and improve your mobility.

References

NHS Westminster and Chelsea Hospitals HSE GOV UK Health and Safety Executive
Coles-Brennan, C., Sulley, A. and Young, G. (2019), Management of digital eye strain. Clin Exp Optom, 102: 18-29.
Baker R, Coenen P, Howie E, Williamson A, Straker L. The Short Term Musculoskeletal and Cognitive Effects of Prolonged Sitting During Office Computer Work. Int J Environ Res Public Health. 2018 Aug 7;15(8):1678. doi: 10.3390/ijerph15081678. PMID: 30087262; PMCID: PMC6122014.
Farbu EH, Skandfer M, Nielsen C, Brenn T, Stubhaug A, Höper AC. Working in a cold environment, feeling cold at work and chronic pain: a cross-sectional analysis of the Tromsø Study. BMJ Open. 2019 Nov 11;9(11):e031248. doi: 10.1136/bmjopen-2019-031248. PMID: 31719082; PMCID: PMC6858151.