Your Workstation

If your work involves a lot of time spent in front of a computer, this can take its toll on your physical health.

Your workstation should be designed so that you can work in an upright position with lowered shoulders and upper arms close to your body. This is the same whether you work standing up or sitting down.

Workstation Set-Up

  • Sit in such a way that your back is supported by the back of your chair. Adjust your chair height so that you can place both feet flat on the floor. Your chair should not press on the underside of your thighs. Your knees should be at a 90-100 degree angle.
  • When you are sitting or standing, your desktop should support your arms with lowered shoulders and your elbows at a 90-degree angle. The armrests of your chair should be at the same height as your desk.
  • Your computer screen should be positioned directly in front of you, at least 50 centimetres from the front edge of your desk. Daylight should enter from the side. The top edge of your computer screen should be just below eye level. This will keep your neck straight and direct your eyes slightly downwards at the screen.
  • Place your keyboard about 15 centimetres from the front edge of your desk and place the mouse so that you can work with your arm close to your body.


  • To alternate between standing and sitting.
  • To keep your neck straight – do not lean your head towards the screen.
  • To take breaks. Be sure to move around and to do something else for a few minutes every hour.  
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