Free guide · Workstation setup

Guide to Good Ergonomics

A simple, step-by-step guide to setting up your desk, chair, screen, keyboard and mouse for comfort — and fixing the most common aches and pains.

By the No More Pain Ergonomics team · Australian ergonomic specialists since 2013 · Updated November 2026

Quick answer

Set your chair first: feet flat, hips slightly above knees, lower back supported. Then set your desk or keyboard so your elbows are level with it, place your mouse right beside the keyboard, position your screen an arm’s length away with the top at eye level, and change position at least every 30 minutes.

In this guide

1. Chair setup

  1. Adjust seat height so your feet are flat on the floor and hips slightly higher than knees.
  2. Adjust seat depth to leave two to three finger-widths behind your knees.
  3. Set the backrest so the lumbar support fits the small of your back.
  4. Lower or remove armrests if they stop you getting close to the desk.
  5. If your feet don’t reach the floor once your elbows are at desk height, add a footrest.
Endeavour 103 Ergonomic Chair
Endeavour 103 Ergonomic ChairBest for: Long-hour users needing advanced lumbar supportView product
Adjustable Ergonomic Footrest
Adjustable Ergonomic FootrestBest for: Desk users needing improved posture and foot supportView product
Lumbar Support Cushion
Lumbar Support CushionBest for: Lower back pain from prolonged sittingView product

2. Desk and keyboard

  • Elbows level with the desk and relaxed at your sides
  • Keyboard centred in front of you, close to the desk edge
  • Wrists straight — not bent up, down or sideways
  • Mouse right beside the keyboard (a compact keyboard helps)
Compact Mini Ergonomic Keyboard
Compact Mini Ergonomic KeyboardBest for: Users wanting compact keyboards and reduced mouse reachView product
Ease Vertical Ergonomic Mouse
Ease Vertical Ergonomic MouseBest for: Medium-hand users seeking ergonomic pain reliefView product

3. Computer monitor

  • Top of the screen at or slightly below eye level (lower for multifocal glasses)
  • About an arm’s length away
  • Directly in front of you — no twisting
  • Screen at 90° to windows to reduce glare
  • Two equal screens: join in the centre. One main screen: main screen in front.
Adjustable Monitor Riser with Drawer
Adjustable Monitor Riser with DrawerBest for: User seeking monitor riser with storageView product
Computer Monitor Arm - Dual
Computer Monitor Arm - DualBest for: Dual-monitor ergonomic office and home setupsView product

4. Laptops

Laptops are great for portability but poor for posture — the screen and keyboard are attached, so one is always in the wrong place. At a desk, raise the laptop on a stand to eye level and use a separate keyboard and mouse.

Laptop Riser
Laptop RiserBest for: Laptop users working long hoursView product
Nexstand K2 Ergonomic Laptop Riser
Nexstand K2 Ergonomic Laptop RiserBest for: Remote workers, students, and frequent travellersView product
Fellowes Breyta™ Laptop Stand - Black
Fellowes Breyta™ Laptop Stand - BlackBest for: Hybrid workers needing a portable laptop standView product

5. Phone and documents

  • Use a headset if you spend more than a little time on calls
  • Place documents between your keyboard and screen on a document holder
Earbay Wireless Dual Connection Headset - Black
Earbay Wireless Dual Connection Headset - BlackBest for: Professionals needing clear, all-day communicationView product
Fellowes Office Suites Desktop Copyholder
Fellowes Office Suites Desktop CopyholderBest for: Data entry from printed documentsView product

6. Move regularly

Even a perfect setup isn’t good if you stay still all day. Change posture at least every 30 minutes, stand up for calls, and take a short walk every hour. A sit-stand desk makes this easy.

DeskMatic Electric Standing Desk
DeskMatic Electric Standing DeskBest for: Users wanting affordable electric sit–stand flexibilityView product
Artiss Electric Dual Motor Standing Desk
Artiss Electric Dual Motor Standing DeskBest for: Users needing a powerful, customisable standing deskView product

Common aches and pains — quick fixes

Symptom Likely cause Quick fix
Neck pain Screen too low or far away Raise screen to eye level; use a laptop stand
Shoulder pain Mouse too far away; arms unsupported Compact keyboard; support forearms
Lower back pain Poor lumbar support; sitting too long Adjust chair; lumbar support; sit-stand
Wrist pain Bent wrists; tight mouse grip Vertical mouse; straight wrists
Forearm pain Palm-down mouse; gripping Vertical mouse; relaxed grip

Save this guide as a PDF

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Frequently asked questions

What is the correct height for a desk?

Your desk or keyboard should be at elbow height when you’re sitting with your shoulders relaxed. If your desk is fixed, raise your chair and use a footrest.

How far should my monitor be from my eyes?

About an arm’s length away, with the top of the screen at or slightly below eye level.

How often should I take breaks from my desk?

Change your posture at least every 30 minutes and take a short break away from your desk every hour.

Related guides

No More Pain Ergonomics · nomorepainergonomics.com.au/pages/guide-to-good-ergonomics · 1300 898 965 · info@nomorepainergonomics.com.au · Updated November 2026

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