Desktop Ergonomics: Monitor Height, Keyboard and Mouse Ergonomics, and Posture

A few simple adjustments to your desk, chair, monitor, keyboard, and mouse can prevent neck stiffness, shoulder fatigue, and wrist pain. This guide distills OSHA and NIOSH best practices into clear steps you can apply in minutes, whether you’re in an office, home setup, or a shop desk.

The quick answer: ideal positions at a glance

Monitor

Top of the screen at or slightly below eye level. Center of screen roughly 15–20 degrees below eye level. Keep the monitor about an arm’s length away (approximately 20–28 inches), and squarely in front of you.

Keyboard

Keep shoulders relaxed, elbows close to the body at about 90–110 degrees, forearms parallel to the floor. Keyboard flat (or with slight negative tilt) at or just below elbow height. Wrists in a neutral, straight posture, avoid bending up, down, or sideways.

Mouse

At the same height and on the same plane as the keyboard, as close as possible to your body. Move from the elbow and shoulder, not the wrist. Consider a larger mouse or vertical mouse if you feel pinch or ulnar deviation.

Chair and posture

Sit back with your back supported. Adjust seat height so feet are flat on the floor (or on a footrest), thighs roughly parallel to the floor, and a small gap behind the knees. Use lumbar support to maintain the natural curve of the lower back.

Breaks and movement

Micro‑breaks every 20–30 minutes and posture changes throughout the day reduce strain and help circulation.

Monitor height and placement

Height

Set the top of the screen at or slightly below eye level. This helps keep the neck neutral and reduces forward head posture.

Distance and angle

Position the monitor about an arm’s length away (adjust for font size and screen resolution). Tilt 10–20 degrees back to keep the neck in a comfortable position.

Centering and multiple monitors

Place the primary monitor directly in front of you. With dual monitors used equally, center them so the split is in front of you; if one is primary, center that one and angle the secondary.

Glare and lighting

Avoid bright light sources behind or in front of the screen. Use blinds or reposition the monitor to limit glare. Keep brightness/contrast comfortable.

Keyboard ergonomics: neutral, close, and level

Height and tilt

Keyboard height should be level with or slightly below elbow height when your shoulders are relaxed. A flat or slight negative tilt (front edge higher than back) supports neutral wrists.

Position

Keep the keyboard close enough that your elbows stay near your sides, not reaching forward.

Wrist posture

Maintain straight wrists. If you use a wrist rest, lightly rest the heel of your palm between keystrokes rather than planting on it while typing.

Layout options

If you feel ulnar deviation (wrists bent outward), consider a split or gently curved ergonomic keyboard with minimal tenting to reduce strain.

Mouse ergonomics: same height, same plane, minimal reach

Height and proximity

Keep the mouse at the same height as the keyboard and as close as possible to your body. Avoid reaching out or up.

Grip and movement

Use a relaxed grip. Move primarily from the elbow/shoulder. Keep wrist in neutral. If you experience pain, trial a different shape, a vertical mouse, or a trackball.

Sensitivity

Increase pointer speed to reduce excessive arm travel. Adjust acceleration to preference.

Chair, desk, and foot support

Seat height

Feet flat on the floor (or on a footrest), thighs roughly parallel to the floor. 2–3 finger gap behind the knees.

Lumbar support

Maintain a gentle inward curve at the lower back. Use built‑in lumbar or a small cushion.

Backrest

Recline slightly (about 100–110 degrees) to reduce pressure on the spine, while keeping the screen in view.

Armrests

Set just high enough to lightly support forearms without lifting the shoulders.

Desk height

Target elbow height for typing/mousing. If the desk is too high, raise the chair and add a footrest; if too low, consider keyboard trays or desk risers.

Footrest

Use a footrest if feet don’t rest flat when the chair is raised to meet desk/keyboard height.

Laptops and multiple devices

Laptops

Laptops force a tradeoff between screen height and keyboard position. Use a laptop stand to raise the screen to eye level and connect an external keyboard and mouse at elbow height.

Tablets and phones

Use stands to reduce neck flexion. For extended typing, pair external input devices.

Vision, breaks, and micro‑movements

20‑20‑20 rule

Every 20 minutes, look 20 feet away for 20 seconds to reduce eye strain.

Micro‑breaks and posture shifts

Stand, roll shoulders, extend wrists, and change sitting angle every 20–30 minutes.

Task variety

Batch tasks to mix typing, reading, and short walks to a printer or parts bin.

Common issues and quick fixes

Neck or upper back pain

Raise monitor to eye level; bring the screen closer; recline slightly; reduce forward head posture.

Shoulder tension

Lower keyboard/mouse to elbow height; bring devices closer; adjust armrests to support forearms without hiking shoulders.

Wrist/hand discomfort

Flatten or slightly negatively tilt the keyboard; ensure mouse is same height and close; try a different mouse shape or a vertical mouse; avoid resting wrists while typing.

Low back ache

Add lumbar support; sit back in the chair; adjust seat depth; raise or lower chair to get feet flat and hips slightly above knees.

Glare and eye strain

Reposition monitor relative to windows; adjust blinds and brightness; increase font sizes; use the 20‑20‑20 rule.

A 3‑minute setup checklist

Chair: feet flat or on footrest, thighs parallel, 2–3 finger knee gap, slight recline, lumbar supported.

Desk: allows keyboard/mouse at or just below elbow height.

Keyboard: close, flat or slight negative tilt, elbows near sides, neutral wrists.

Mouse: same height as keyboard, close to body, relaxed grip, higher pointer speed.

Monitor: top at or slightly below eye level, center ~15–20 degrees below eye line, at arm’s length, minimal glare.

Breaks: 20‑20‑20 for eyes, micro‑breaks every 20–30 minutes, posture changes.
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Safety note

This guide is informational and aligns with OSHA/NIOSH ergonomic recommendations. Always follow your employer’s policies and consider an ergonomics assessment if symptoms persist.

Sources

OSHA Computer Workstations eTool (Neutral postures, monitor/keyboard/mouse guidance)
https://www.osha.gov/etools/computer-workstations
OSHA eTool – Workstation Environment (Lighting/glare, screen distance/height)
https://www.osha.gov/etools/computer-workstations/workstation-environment
OSHA eTool – Work Process (Breaks, posture variation, input device tips)
https://www.osha.gov/etools/computer-workstations/work-process
NIOSH/CDC Ergonomics and Musculoskeletal Disorders Topic Page
https://www.cdc.gov/niosh/topics/ergonomics/
NIOSH – Visual ergonomics and computer vision guidance (via topic resources and linked materials)
https://www.cdc.gov/niosh/topics/ergonomics/default.html
Additional consensus references (task chairs/office layouts frequently align with ANSI/BIFMA G1 ergonomics guideline)