A comfortable computer workstation checklist.

1. Chair, feet, and support

• Place both feet on the floor or on a stable footrest when the desk height prevents floor support.
• Use the backrest so the trunk can be upright to slightly reclined rather than hovering forward all day.
• Leave clearance beneath the desk for the thighs, knees, and feet.
• Adjust seat depth so the front edge does not press into the back of the knees.
• Choose armrest support only when it lets the shoulders remain relaxed and does not block access to the desk.

Support is not the same as immobility. A well-fitted chair should make it easier to settle and easier to shift—not lock you into one position.

2. Screen height, distance, and direction

• Keep the primary monitor directly in front of you rather than requiring repeated neck rotation.
• OSHA’s checklist places the top of the screen at or below eye level for most users, with adjustments for individual visual needs.
• Set the screen far enough away that text is readable without leaning forward. OSHA gives roughly arm’s length as a general starting point, not a universal measurement.
• Increase font size before moving the head and torso toward small text.
• Position the display and lights to reduce reflections and glare.

Bifocals, multiple monitors, laptops, and very large displays can change the best arrangement. The right setup is the one that supports the actual task without sustained bending or twisting.

3. Keyboard, mouse, and reach

• Bring frequently used input devices close enough that the elbows can remain near the body.
• Aim for wrists that are broadly aligned with the forearms rather than held sharply up, down, or sideways.
• Avoid hard desk edges pressing into the forearms or wrists; padding or rounded edges can reduce contact pressure.
• For prolonged laptop work, consider a separate keyboard and pointing device so the screen and hands can be positioned independently.

4. Lighting and visual comfort

Adjust screen brightness and contrast for the room rather than assuming maximum brightness is best. Position screens to avoid window reflections, use blinds where needed, and enlarge text so viewing does not require squinting or leaning. Remember to change visual distance during long screen sessions.

5. Make variation part of the setup

No checklist can make one position comfortable forever. Put calls, reading, and thinking tasks in different positions when practical. Keep space to stand or move. Place the water bottle far enough away to create a natural transition. If you use a standing desk, alternate rather than replacing prolonged sitting with prolonged standing.

The workstation should fit the person and the task—not ask the person to fit one photograph of “correct posture.”

When a checklist is not enough

A general workstation checklist cannot diagnose the cause of pain, numbness, weakness, headaches, or vision changes. Workplace accommodations, disability needs, prior injuries, and medical conditions can require individualized evaluation. Seek qualified help for severe, new, persistent, or worsening symptoms and use workplace health or accessibility resources where available.

Sources and further reading

1. OSHA: Computer Workstations Evaluation Checklist
2. OSHA: Good Working Positions
3. NIOSH: Working from Home—How to Optimize Your Work Environment and Stay Healthy

General workplace information only. A qualified ergonomics or health professional can help with individual needs.