Desk Ergonomics: How to Sit (or Stand) Smart

If you spend hours each day working at a desk, your posture and workstation setup can either support your health or chip away at it. Poor ergonomics contribute to neck pain, back pain, and wrist strain, but the good news is that small adjustments add up.

Desk ergonomics tips for remote workers often start with monitor height. The top of your screen should be at or just below eye level and roughly an arm’s length away. Your chair should let your feet rest flat on the floor with knees at about 90 degrees. A chair with lumbar support helps maintain the natural curve of your spine.

Your keyboard and mouse should sit close enough so your elbows stay at your sides, bent at about 90 degrees. Wrists should remain neutral, not bent up or down. Keeping the mouse right next to the keyboard minimizes strain. If you work with multiple screens, set them up evenly in front of you instead of constantly twisting your neck.

The rise of sit stand desk benefits ergonomics, too. Alternating between sitting and standing throughout the day reduces stiffness and promotes circulation. But whether sitting or standing, the golden rule is to move often. A simple way to avoid neck pain at desk jobs is to take micro breaks every 30 minutes—stand up, roll your shoulders, stretch your wrists.

Lighting is another overlooked piece. Position your setup to minimize glare, and try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds to rest your eyes.

Ergonomics isn’t about perfection; it’s about making your workspace support you. Even a few small changes can make long days at the computer much more comfortable.