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The Ultimate Checklist for Ergonomic Workstation Setup

Writer's picture: Christopher nourChristopher nour

Creating an ergonomic workstation setup is crucial for ensuring comfort, preventing injuries, and enhancing productivity. An ergonomic workspace is designed to support your body in a neutral position, reducing strain and allowing you to work efficiently. Whether you're setting up a home office or an on-site workspace, this ultimate checklist will guide you through the essential steps to create an ergonomic workstation that promotes health and well-being.


Ergonomic Workstation Checklist

1. Chair

  • Adjustable Height: Ensure your chair height allows your feet to rest flat on the floor or on a footrest, with your knees at a 90-degree angle.

  • Lumbar Support: Choose a chair with adequate lumbar support to maintain the natural curve of your lower back.

  • Seat Depth: Adjust the seat depth so that you can sit with your back against the backrest while having a few inches of space between the back of your knees and the seat.

  • Armrests: Set the armrests so your elbows are at a 90-degree angle and your shoulders are relaxed.


2. Desk

  • Desk Height: Your desk height should allow you to keep your elbows at a 90-degree angle when typing, with your wrists straight and relaxed.

  • Legroom: Ensure there is sufficient space under your desk to move your legs freely.


3. Monitor

  • Monitor Height: Position the top of your monitor at or slightly below eye level to prevent neck strain. You should be able to see the screen without tilting your head.

  • Monitor Distance: Place the monitor about an arm's length away (approximately 20-30 inches) to reduce eye strain.

  • Monitor Angle: Tilt the monitor slightly upward to maintain a comfortable viewing angle.


4. Keyboard and Mouse

  • Keyboard Placement: Position the keyboard directly in front of you, at a height that allows your wrists to remain straight and your arms close to your body.

  • Negative Tilt Keyboard Tray: Use a keyboard tray with a negative tilt to keep your wrists in a neutral position.

  • Mouse Position: Place the mouse close to the keyboard to minimise reaching and shoulder strain. Consider using an ergonomic mouse to reduce wrist discomfort.


5. Footrest

  • Foot Support: Use a footrest if your feet do not comfortably reach the floor. This helps maintain proper posture and reduces lower back strain.


6. Desk Accessories

  • Document Holder: Use a document holder placed at the same height and distance as your monitor to avoid neck strain.

  • Wrist Rests: Use wrist rests to support your wrists while typing and using the mouse, keeping them in a neutral position.

  • Phone Placement: Keep frequently used items like your phone within easy reach to prevent repetitive reaching movements.


7. Lighting

  • Natural Light: Maximise natural light exposure while minimising glare. Position your desk perpendicular to windows to reduce screen glare.

  • Task Lighting: Use adjustable desk lamps to provide focused lighting for specific tasks, ensuring even illumination across your workspace.

  • Blue Light Filters: Consider using blue light filters or glasses to reduce eye strain from prolonged screen use.


8. Workstation Layout

  • Cable Management: Organise cables and cords to prevent tripping hazards and maintain a clutter-free workspace.

  • Adjustable Sit-Stand Desk: Consider using an adjustable sit-stand desk to alternate between sitting and standing throughout the day, reducing the risk of musculoskeletal disorders.


9. Regular Movement and Breaks

  • Frequent Breaks: Take short breaks every 20-30 minutes to stand, stretch, and move around. This helps reduce muscle stiffness and improves circulation.

  • Stretching Exercises: Incorporate stretching exercises into your daily routine to alleviate muscle tension and improve flexibility.


Setting up an ergonomic workstation is a proactive step towards maintaining your health, comfort, and productivity. By following this ultimate checklist, you can create a workspace that supports your body in a neutral position, reducing the risk of discomfort and injury. Remember, ergonomics is not a one-time setup but an ongoing process. Regularly assess your workstation and make necessary adjustments to ensure it continues to meet your needs.

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