Adjust these three things
- Screen: put it directly ahead, with the top around eye level or slightly lower. Increase text size if you lean forward to read.
- Keyboard and mouse: keep them within easy reach so your elbows remain near your sides.
- Chair: support your lower back and rest your feet on the floor or a footrest.
These are starting points from OSHA’s workstation guidance. Adapt them to your height, vision and tasks.
Test the setup while working
Type a paragraph and use the mouse. Notice whether you lift your shoulders, twist towards a second screen or lose back support. Change one item, then try the task again. Leave enough space to move your legs and vary your position.
When adjustments are not enough
Arrange a healthcare assessment if neck discomfort lasts a few weeks, or if you develop pins and needles or a cold arm. A new chair or wellness session cannot establish the cause of those symptoms.