A well-designed workstation is essential for maintaining good posture, reducing strain, and improving overall productivity—whether you’re sitting or standing. This Workstation Readiness Checklist will guide you through setting up an ergonomic workspace that supports your body and minimizes discomfort.

Ergonomic Monitor Positioning

✅ Position the center of your monitor at eye level or slightly above to prevent neck strain.
✅ Keep the monitor at arm’s length (about 20-30 inches away) for optimal viewing.
✅ Tilt the monitor 10°-20° to reduce glare and enhance visibility.

Keyboard & Mouse Placement

✅ Place the keyboard at or slightly below elbow level to maintain a natural wrist position.
✅ Keep wrists neutral and straight while typing to avoid strain.
✅ Position the mouse close to the keyboard to prevent excessive reaching and shoulder tension.

Seated Workstation Setup

✅ Ensure your chair’s backrest supports the lower back to maintain proper posture.
✅ Keep shoulders relaxed and arms resting naturally at your sides.
✅ Position knees at a 90°-120° angle, with a small gap between the seat and the back of your knees.
✅ Place feet flat on the ground or use a footrest for added support.

Standing Desk Ergonomics

✅ Keep elbows at a 90°-120° angle while typing to prevent strain.
✅ Ensure the keyboard is at or just below elbow level for proper arm positioning.
✅ Stand with feet firmly planted and weight evenly distributed to avoid fatigue.

Laptop Ergonomics

Laptops are convenient but often lead to poor posture. To improve ergonomics:
✅ Use an external keyboard and mouse for a more natural hand position.
✅ Elevate the laptop with a stand or stack of books to bring the screen to eye level and reduce neck strain.

Additional Comfort & Adjustments

✅ Take regular breaks to stand, stretch, and move around every 30-60 minutes.
✅ Optimize lighting to reduce glare and consider using blue light-blocking glasses to protect your eyes.
✅ If possible, use an adjustable sit-stand desk to alternate between sitting and standing throughout the day.
✅ Avoid leaning on armrests (or opt for a chair without them) to encourage better posture.

By following this ergonomic workstation checklist, you can create a comfortable and efficient workspace that promotes better posture, reduces discomfort, and enhances productivity—whether you’re working from home or in the office.

Need more wellness tips? Stay tuned for more ergonomic insights!