The Ultimate Checklist for Ergonomic Workstation Setup

Christopher nour
Jan 30
3 min read

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.