Ergonomics at a computer workstation doesn’t start with just the office chair, nor does it end with sitting posture. What’s crucial is that the chair, desk, monitor, keyboard, and mouse are tailored to the individual and their work. Only the interplay of these elements enables a relaxed posture and low-stress work.
However, there is no single “correct” sitting position that should be maintained for hours on end. Good ergonomics allows for movement. Your working posture can and should vary—between sitting upright and leaning back, different sitting positions, and, whenever possible, working while standing from time to time.
The practical approach is therefore simple: We set up the workstation with the person in mind. First, the chair and sitting position; then the desk height and arm position; next, the keyboard and mouse; and finally, the monitor height and viewing distance.
In this post
01 – Why Ergonomics at a Computer Workstation Is More Than Just “Sitting Correctly”
Ergonomics at a computer workstation does not begin with the office chair and does not end with sitting posture. What matters most is the interaction between the person, the task, and the equipment. The chair, desk, monitor, keyboard, and mouse must be coordinated with one another and with the person working so that the most natural and relaxed working posture possible is achieved.
There is no single “perfect” sitting position that should be maintained for hours on end. Good ergonomics allows for movement and changes in posture. Sitting upright or leaning back, adopting different sitting positions, and—as long as the workspace allows—working while standing from time to time relieve strain on the body more effectively than a supposedly ideal but permanently rigid posture.
In practice, therefore, a simple approach has proven effective: The workstation is set up with the person in mind. First, adjust the office chair and sitting position, then the desk height and arm position. Next, adjust the keyboard and mouse, and finally the monitor height, viewing angle, and viewing distance.
This is how individual pieces of furniture and equipment come together to form an ergonomically designed computer workstation.
It is not the person who must adapt to the workplace—the workplace is adapted to the person.
02 – The Office Chair: Positioning Your Feet, Legs, and Back Correctly
Ergonomic setup of a computer workstation starts with the office chair. First, adjust the seat height so that your feet rest completely and securely on the floor. Your thighs and lower legs should form roughly a right angle. Your thighs should rest comfortably on the seat without the front edge of the seat pressing into the backs of your knees.
The seat should be deep enough, but at the same time allow space between the front edge of the seat and the back of the knees . This prevents unnecessary strain on the legs and ensures that blood circulation is not impaired.
Next, adjust the backrest. It should provide good support for your back—especially in the lumbar region. In a properly designed office chair, the backrest should move with you and accommodate different sitting positions. Dynamic sitting is better than maintaining the same position for an extended period of time.
Dynamic Sitting: Don't Just Lock the Backrest in Place
Many office chairs are used just as they are found—often with the backrest locked in place. As a result, an important ergonomic feature of the chair goes unused.
For dynamic sitting, the movement mechanism should be loosened and the spring or backrest pressure adjusted to match your body weight . You can check the correct setting in a practical way: Lean back loosely without supporting yourself with your hands or feet.
The chair should neither push the body forcefully forward nor tip backward almost effortlessly when you lean back.
When adjusted properly, the body is in a comfortable balance: The backrest follows the body's movements and supports them without forcing the body into a specific position.
Release the lock – adjust the spring tension – let it move. The chair is designed to support the body, not to restrain it.
If present, the armrests should be adjusted so that the forearms can rest comfortably without pushing the shoulders upward. Only when the feet, legs, pelvis, and back are properly positioned should the desk and other work equipment be adjusted to this starting position.
First, position the person in the chair correctly—then adjust the workstation around them.
03 – Desk Height: Relax Your Shoulders, Rest Your Forearms Properly
Only after a person is sitting correctly in the office chair should the height of the desk be adjusted. The shoulders should remain relaxed and should not be raised or pulled forward.
Height-Adjustable Desk: Alternating Between Sitting and Standing
When it comes to workbenches, the DGUV distinguishes between height-adjustable work surfaces, height-adjustable work surfaces, and work surfaces with a fixed height. This refers to different ways of adjusting the table to suit the user:
Height-adjustable: The user can adjust the work height. With a sit-stand desk, the work surface can be adjusted so that the same work surface can be used while sitting or standing.
Height-adjustable: The table height is set for a specific user and normally remains in that position. The DGUV rates this solution as highly adaptable for a single user; however, it is not designed for frequent switching between sitting and standing.
- Fixed height: The table height itself cannot be adjusted. For a seated workstation, adjustments are therefore primarily made via the office chair and, if necessary, a footrest. The DGUV classifies this solution as only partially adjustable.
Sit-stand desks are particularly ergonomic. They allow you to alternate regularly between sitting and standing while working at a computer. It doesn’t matter whether the height adjustment is electric. What matters is that the adjustment mechanism works easily and safely—and that it is actually used.
The key is not to work while standing for as long as possible. The goal is to change your posture. Sitting, standing, and moving should be alternated throughout the workday.
The ergonomic goal is not “sitting or standing,” but rather “alternating between sitting and standing.”
Rest your forearms in a relaxed position—relieve pressure on your shoulders
When working with a keyboard and mouse, the upper arms should hang loosely at your sides. The forearms should be roughly horizontal or slightly sloping and can be rest comfortably on the work surface or on suitable armrests. This creates an angle of about 90 degrees or slightly more between the upper and lower arms.
There should be enough free workspace in front of the keyboard and mouse so that your hands and forearms can rest comfortably. Therefore, the keyboard should not be placed right at the edge of the desk. A distance of about 10 to 15 cm provides a resting surface for the hands or parts of the forearms.
The keyboard and mouse should be be positioned close to the body and, if possible, at the same level . If you have to reach far forward or to the side for extended periods, you put unnecessary strain on your shoulder, arm, and neck muscles.
The work surface itself must also be large enough. Frequently used tools should be within easy reach; items used less frequently can be placed farther away.
The chair first—the table second. The table is at the right height when your shoulders remain relaxed and your forearms and hands can move freely.
It's not the person who adapts to the desk—the desk is adapted to the person.
04 – Keyboard and Mouse: Work Close to Your Body and Avoid Unnecessary Strain
The keyboard and mouse should be positioned so that your hands, arms, and shoulders can work in as natural a position as possible. Both input devices should therefore be placed close to your body and within easy reach on the work surface. Frequently reaching forward with your arm or moving the mouse to the side puts unnecessary strain on your shoulder, arm, and hand.
Position the keyboard flat and close to your body
The keyboard should rest as flat as possible on the work surface. Keyboard feet that are raised too high can cause your hands to tilt upward while typing. It’s better to keep straight position of the forearm, wrist, and hand.
The keyboard is positioned so that it is is directly in front of the user and aligned with the screen . Your hands should be able to reach the keys without having to hunch your shoulders forward or keep your arms outstretched.
Use the mouse right next to the keyboard
The mouse should be placed right next to the keyboard and as close to the body as possible. The farther to the side it is, the more you have to spread your arm out or move it forward.
The mouse should fit the size of your hand and be easy to use without causing unnecessary tension in your hand or fingers. Your hand should rest as loosely as possible on the mouse; movements should not come exclusively from the wrist.
If you use the mouse a lot, you can also check whether keyboard shortcuts or other suitable input methods can reduce the number of repetitive mouse movements.
Do not force your hands into a rigid position
Even with an ergonomically sound setup, the goal is not to achieve a single, supposedly “perfect” hand position. Small changes in posture and movement are a natural part of working at a computer. The key is to avoid awkward, forced postures and sustained muscle tension.
Place the keyboard in front of you, with the mouse right next to it, and keep your wrists as straight as possible: Short reach and relaxed movements relieve strain on your hands, arms, and shoulders.
05 – Monitor: Adjusting the Height, Distance, and Viewing Angle Correctly
The screen should be positioned so that your head and neck remain in a relaxed, natural position while you work. Looking up, down at a steep angle, or to the side at the screen for extended periods places unnecessary strain on your neck and shoulder muscles in particular.
Position the screen directly in front of your body
If you spend most of your time working at a computer, the monitor should be be positioned as straight as possible in front of the user. The screen, keyboard, and seating position should all be aligned in the same direction. This way, the head does not have to be turned constantly while reading and writing.
Anyone who regularly works with multiple screens should place the screen they use most often in the center . If two monitors are used with roughly equal frequency, they can be arranged as symmetrically as possible in front of the user.
Adjust Your Viewing Distance Based on the Screen and Activity
The screen should be easy to read with a relaxed gaze, without the user having to lean forward. For standard office monitors, a viewing distance of about 50 to 70 cm is a good guideline. For larger screens, a greater distance may be advisable.
It is not just the centimeter measurement that matters: text, symbols, and content must be clearly legible from a normal sitting position. If the text is too small, you should first adjust the display or font size rather than constantly leaning your head closer to the screen.
Look slightly downward
When working at a computer screen, your natural line of sight is slightly downward. The screen should therefore not be positioned too high. As a practical guideline, the top line of the screen—or the upper part of the visible display—should be at or slightly below eye level. The main content of the screen is thus located below the horizontal line of sight.
The monitor should also be tiltable and adjustableso that the entire screen remains clearly visible and distracting glare is minimized as much as possible.
Progressive Lenses: A Special Case
Special attention should be paid to monitor height for employees who wear progressive lenses. If the monitor is positioned too high, the head is often tilted backward to look through the appropriate viewing area of the glasses. This can lead to poor neck posture.
For such complaints, therefore, one should not focus solely on sitting posture. Screen height, viewing distance, font size, and the type of vision aid used all go hand in hand. If necessary, a visual aid specifically designed for computer work may be helpful.
Position the screen directly in front of your body, at a sufficient distance, and look slightly downward: Adjust the monitor to your eyes and body—not your head and neck to the monitor.
06 – The Best Posture Is the Next One: Bringing Movement into Your Daily Office Routine
Even a computer workstation that is ergonomically optimized cannot prevent discomfort if the body remains in the same position for a long time. The human body is designed for movement. That is why regularly changing your posture is just as much a part of ergonomics as having a properly adjusted office chair, desk, or monitor.
Sitting isn't the problem—but sitting for long periods is
A good sitting position is a sensible starting point, but it is not a posture that should be maintained unchanged for hours on end. Dynamic sitting means changing your sitting posture frequently: leaning back, sitting up straight, using the backrest, and occasionally adjusting the position of your legs and upper body.
This is another reason why you should take advantage of the adjustment mechanisms on a suitable office chair rather than keeping them locked in one position all the time.
Combining Sitting, Standing, and Moving
A sit-stand desk expands these options. It shouldn't lead to standing motionless for long periods of time. The health benefit lies in the variety: sitting for a while, then working while standing, and incorporating movement into your workday throughout.
Phone calls, brief meetings, a trip to the printer, or a deliberate route through the office can all provide opportunities for movement. Even short bursts of activity are valuable if they occur regularly.
Work organization is part of ergonomics
Movement cannot be created by furniture alone. The way work is organized should allow for changes in activity and posture. For example, computer work can be alternated with phone calls, meetings, organizational tasks, or short walks.
And so we've come full circle: Ergonomics isn’t about forcing people into a single “correct” position. It’s about enabling them to work effectively while moving around regularly.
The best posture is the one you're in right now: sit, stand, move around, and change positions regularly.
Taking a Holistic Approach to Screen Time
An ergonomically set-up workstation is only one part of a well-designed computer work environment. Other factors include the work location, lighting, and indoor climate, software and work organization, as well as training and occupational health care are also part of it.
There you will find the five topics related to computer work, along with the corresponding technical information.
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Ergonomic Assessment of Computer Workstations
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