Free Computer Workstation Ergonomics
Assess your workstation setup for ergonomic comfort and health.
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What the computer workstation ergonomics covers
Chair & Seating
- Chair height adjusted so feet flat on floor
- Lower back supported by chair lumbar support
- Thighs roughly parallel to floor
- Arms at 90° angle when typing
- No pressure behind knees
Monitor
- Monitor at arm's length from eyes
- Top of screen at or slightly below eye level
- Screen free from glare and reflections
- Monitor tilted slightly back (10-20°)
- Text size readable without leaning forward
Keyboard & Mouse
- Keyboard at elbow height
- Wrists straight while typing
- Mouse close to keyboard
- Mouse same height as keyboard
- Wrist rest used only when resting, not typing
Environment & Habits
- Adequate room lighting (no glare)
- 20-20-20 rule practiced (every 20m look 20ft away for 20s)
- Regular stretch breaks every 45-60 minutes
- Headset used for long calls
- Cable management in place
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