Ergonomic Desk Setup Guide

Pain-Free Working from Home or Office

ActiveLiving Physiotherapy

activelivingphysio.co.uk

Your next posture is your best posture. Even with a perfect setup, you must move every 30-45 minutes.

Aim for 90-degree angles at your elbows, hips, and knees for a neutral starting position.

1. Chair Setup

✓Height: Feet flat on the floor (or footrest). Thighs parallel to ground.
✓Back Support: Lumbar support should fit into the curve of your lower back.
✓Depth: Leave a 2-3 finger gap between the back of your knees and the seat edge.

✓Height: Top of the screen at or slightly below eye level.
✓Distance: Arm's length away (approx. 50-70cm).
✓Multiple Screens: Main screen directly in front. Secondary screen angled to the side.

✓Position: Close enough that your elbows stay by your side (not reaching).
✓Wrists: Keep wrists straight, not bent up or down. Use a wrist rest if needed.

"Still in pain? A workstation assessment or physiotherapy session can identify the root cause."

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