Office Ergonomics Tips + Self Assessment Checklist

October 14, 2025

This article offers simple, practical tips to improve your office ergonomics, whether you’re at home or on-site, plus a quick self-assessment checklist to help you evaluate your current setup.

Poor ergonomics at your workstation can lead to discomfort, fatigue, and long-term musculoskeletal issues, but small adjustments can make a big difference. Check out these quick tips for office ergonomics and review this self assessment checklist to get on the right path to a more healthy work environment.

Ergonomic Desk Setup

Desk height should be at or slightly below elbow height
Top of the monitor should be at eye level or slightly below
Screen should be arm’s length away
Position monitors to prevent glare from light sources in the workspace (e.g., 90 degrees from windows)
Place a document holder next to and the same height as the screen, if needed
Keyboard and mouse should lay flat on the same surface
Frequently used items should be within arm’s reach

Ergonomic Body Positioning

Head – upright over the shoulders; do not lean toward the screen
Shoulders – down and relaxed
Body – oriented in front of the workspace
Elbows – close to the body at about 90-100 degrees

Sitting Desks

Back – fully supported by the chair’s back rest
Arm rests – just below the elbows to provide support only when not actively using the arms
Knees – 2-3 finger spaces between the knees and the seat
Chair height – height adjusted to allow knees and hips to be at about 90-100 degrees
Feet – flat on the floor or fully supported using a footrest, as needed

Standing Desks

While standing, do not lock the knees
Limit time standing to 40 minutes for every 1-2 hours sitting
Place feet on an ergo mat for comfort; alternate feet on a footrest to reduce low-back stress
Adjust work surface and monitor height according to desk set-up guidelines

General Office Ergonomics Tips

Hydrate: Fatigue is an early sign of dehydration, which impacts focus and performance.
External mouse and keyboard: Use them to improve ergonomics and reduce stress on the body.
Floating typing technique: Keep the wrists straight; move from the shoulders, not the wrists, when typing.
Take micro-breaks.
- 20-20-20: Every 20 minutes, look at least 20 feet away for 20 seconds to rest eyes and improve posture.
- 30 for 30: Every 30 minutes, step away from the desk and move for 30 seconds.

Office Ergonomics Self Assessment Checklist

After connecting your computer to the docking station at your open seating desk, please run through this checklist to ensure you are working in safe ergonomic postures.

Proper Ergonomic Desk Setup

Adjust the height of your desk to elbow height keeping elbow at a 90-100 degree bend during work
Adjust the top of your monitor to be at or just below eye height when looking straight ahead
Position your primary monitor directly in front of you
Adjust your monitor to be at arms length away when reaching straight in front of you
Place your keyboard and mouse at the same height on the desk
Adjust your keyboard to keep your wrists straight while typing and allowing movement from your shoulders to avoid planting your wrists on a surface when typing
Place any other frequently used items within arm’s reach

How to Sit Ergonomically at a Desk

Adjust the chair backrest to fully support your back
Adjust the chair seat pan to leave 2-3 fingers of space between the back of your knees and the chair
Adjust the chair height to allow your feet to sit flat on the floor or footrest
Adjust the arm rests to just below the elbows and only use when not performing work