Uncomfortable? Protect your spine & relieve back, neck and shoulder pain: Simply make the recommended ergonomic adjustments!

Adjust Your Backrest:

  •  A properly adjusted backrest reduces pressure on your spine and supports your lower back.
  • Sit at your workstation and lean back lightly with your back firmly against the chair.
  •  The backrest should fit snugly against your lower back.
  •  If it doesn’t, adjust the backrest until your lower back is fully supported. If you can’t adjust the backrest, use a small, thin, firm pillow or rolled-up towel to support your lower back.

Arm Position:

  • Place your fingers on the middle row of your keyboard, with your upper arms hanging comfortably at your sides.
  • Your forearms should be parallel to the floor.
  • If they are not, adjust your chair height up or down until your forearms are parallel to the floor.

Adjust Your Chair Height:

  • The right chair height helps relieve cramping and stiffness in your legs.
  • It also helps to prevent stress and tension in your neck and shoulders.


  • Move your feet forward until your knees are at a 90-110 degree angle.
  • Your feet should rest firmly on the floor with 3-6 inches of legroom between your lap and desk or keyboard tray.
  • If you have less than 3 inches of legroom, raise your desk or keyboard tray height, if possible.
  • Use a footrest to encourage sitting all the way back in the chair, especially if your feet don’t reach the floor.

Screen Height:

  • The top of your monitor should be slightly at or below eyebrow level, allowing you to maintain your head in an upright position while viewing.
  • If you can’t adjust your screen height, place a stand or riser beneath your monitor.

Screen Distance:

  • The screen should be 18 to 30 inches from your eyes, or about arm length.
  • If not, move your monitor backward or forward to the proper distance.


  • The proper keyboard height can prevent you from bending your wrists while typing. This improves the comfort of your hands, wrists and forearms, and helps prevent injury.
  • Raise or lower your keyboard to the proper height by using a platform, keyboard tray, pad of paper, etc.

Hand Position:

  • While you are typing or using your mouse, your wrists should be straight and relaxed.
  • If they are not, raise or lower keyboard or adjust your chair height until your wrists are straight.