Home Office Ergonomics Checklist: Monitor, Chair and Keyboard Setup (OSHA-Based)
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How we wrote this: A checklist based on the U.S. Occupational Safety and Health Administration (OSHA) computer workstations eTool (linked below). We have not tested any furniture or accessories. This is general information; if you have pain or an injury, see a health professional.
A comfortable desk setup doesn't require expensive gear. It requires putting the screen, chair and keyboard in the right places. OSHA's Computer Workstations eTool is a free, detailed reference. Here's the condensed version.
Monitor
From OSHA's monitor guidance:
- Directly in front of you, at least 20 inches away.
- Viewing distance generally between 20 and 40 inches (50–100 cm) from your eyes to the screen. Increase the text size on smaller monitors rather than leaning in.
- Top line of the screen at or slightly below eye level. The center of the screen is normally 15 to 20 degrees below horizontal eye level.
- Perpendicular to windows, to reduce glare.
- Tilted to face your line of sight, not tipped far back, which can catch overhead light glare.
Laptop users: the screen is usually too low. A laptop stand with a separate keyboard and mouse lets you meet both the monitor and keyboard guidance.
What to look for: (Look for: adjustable monitor arm or laptop stand)
Chair
From OSHA's chair guidance:
- The backrest follows the natural curve of your spine and supports your lower back.
- The seat lets your feet rest flat on the floor or a footrest.
- Armrests, if any, are soft and let your shoulders relax, with your elbows close to your body.
- A five-leg base with casters for stable movement.
No adjustable chair? A firm cushion or rolled towel for lumbar support and a footrest can get a kitchen chair surprisingly close.
Keyboard and mouse
From OSHA's keyboard guidance:
- Keyboard directly in front of you.
- Shoulders relaxed, elbows close to your body.
- Wrists straight, in line with your forearms. OSHA notes that a keyboard that's too low makes you bend your wrists up, and one that's too high makes you raise your shoulders.
- Mouse at the same height as the keyboard and close beside it.
What to look for: (Look for: adjustable keyboard tray or footrest for desk)
Habits matter as much as hardware
- Change position during the day. No posture is good for hours without moving.
- Rest your eyes by looking at something distant now and then.
- Recheck the setup whenever you change desks, chairs or monitors.