Principles of ergonomic workstation setup
The goal of ergonomic setup is to maintain neutral joint positions throughout the working day. For seated desk work, this means: elbows at approximately desk height (arms relaxed, forearms approximately horizontal); knees at approximately 90° with feet flat on the floor; back supported in its natural lumbar curve; and the top of the monitor at or slightly below eye level at arm's length (approximately 50–70 cm). Deviations from these positions — particularly sustained forward head posture, prolonged arm elevation, or lumbar flexion — are the primary drivers of DSE-related injury.
Desk height is the central variable because it determines elbow angle, which in turn influences shoulder elevation and wrist position for keyboard and mouse use. The typical ergonomic desk height range is 68–76 cm for adult workers, though this varies considerably with individual height and chair adjustment range. Adjustable desks allow precise optimisation; fixed desks require chair and monitor arm adjustments to compensate.