xray of person sitting at the computer from the side

Ergonomic Computer Work Stations

Ergonomic computer work station set up is relatively simple. Doing things in the correct sequence is the key to getting it right. This helps minimise strain on your joints, muscles and soft tissues while working at your computer and reduces the risk of occupation overuse syndromes.

Adjust your chair first

  1. Adjust seat height
  2. Adjust the height of your back rest
  3. Adjust the back rest angle
  4. Adjust the seat slope
  5. Sit to the back of your chair
  6. Do you need a foot rest?

Adjust your monitor height  next

  1. Adjust monitor height—eyes approximately 5cm below top of screen
  2. Do you need a monitor raiser?
  3. Position monitor arms length from your seated position
  4. If you have 2 monitors, position them to avoid twisting

Keyboard and Mouse  

  1. Normal keyboard and mouse—suitable for most people
  2. Frequent use of numbers—numeric keypad
  3. Frequent use of mouse, but not numbers—mini keyboard
  4. An ergonomic mouse and or gel wrist / mouse support or a negative tilt keyboard may help some people


  1. Avoid prolonged work (more than one hour)
  2. Use an external keyboard, laptop ramp, or plug your laptop into an external monitor

Other ergonomic considerations  

  1. Your phone should be within close reach
  2. Wear a headset if you will be typing while on the phone.
  3. Use a document holder to reduce twisting of your neck.
  4. Excessive brightness, glare or inadequate light can strain your eyes
  5. Inadequate ventilation or being too cold or too hot at work can impair your performance.

Home visit and site visit services

Free2Move offer a home or site visit service to provide individual solutions to ergonomic computer work station issues

Please note: The above suggestions are a guide only. If you are experiencing pain or any other difficulties with your workstation, please seek the guidance of a health professional with an understanding of ergonomics.