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Guide to Setting Up an Ergonomic Computer Station


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Chair Setup & Posture
Proper Ergonomic Posture at a Computer Workstation

The proper ergonomic posture at a computer.

2006, Chris Adams, licensed to About.com, Inc.
The Chair
  • Use arm rests.
  • Place the lumbar support slightly below the waist line.
  • Adjust the height of the chair so your feet can rest completely on the floor.
  • Allow 1-3 inches between the edge of the seat and the back of your knees.
  • Use a high back chair that supports your shoulder blades if at all possible


  • Position your hips so that they are slightly higher than your knees while your feet are flat on the floor.
  • Don’t keep your feet flat on the floor. Move them around often. Use a foot rest if you have one, but only part of the time. Do NOT cross your ankles.
  • Lean back slightly. Leaning the trunk back to somewhere between 100-130 degrees from parallel to the floor will open up the hips and ease pressure on the pelvis. I like 104 degrees myself. Make sure your chair back will support your shoulders at this angle while still providing good lumbar support.
  • Hold your head slightly up so that it is roughly perpendicular to the floor.
  • Let your upper arms hang naturally from your shoulders.
  • Let your lower arms rest on the arm rests of your chair either parallel or slightly below, to the floor.
  • Keep your wrists straight.
  • Take frequent breaks. 10 minutes for every hour of work and 30 second micro-breaks every 10 minutes is a good schedule.
  • Stretch during those breaks.
  • Change your position frequently. Move your feet, lift your arms, adjust your hips, and just make sure to subtly alter your posture continuously throughout the work day.
Related Video
Office Chair Ergonomics

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