Home Office Ergonomics for Tech Workers: Desk Setup, Monitors, Keyboards and Health

1/31/2026 · Home Office · 7 min

TL;DR

A correct setup reduces discomfort and improves focus. Small changes often have the biggest impact.
Key priorities: chair support and desk height, monitor position, keyboard and mouse alignment, and regular movement.
For most tech workers: top of monitor at or slightly below eye level, elbows at 90 to 110 degrees, feet flat on the floor, and a neutral wrist position.

Chair and Desk Basics

Chair: prioritize lumbar support, adjustable seat height, and a stable base. If your chair lacks lumbar support, add a cushion or rolled towel.
Desk height: with forearms roughly parallel to the floor, wrist neutral, and shoulders relaxed. Standard desks are often 28 to 30 inches, but adjust to your body.
Foot support: if feet do not rest flat, use a footrest to keep hips and knees at about 90 degrees.

Monitor Placement and Multiple Displays

Distance: place the monitor about an arm length away, roughly 20 to 30 inches depending on screen size and vision.
Height: top of the screen at or just below eye level. Tilt the screen slightly up to avoid looking down sharply.
Multiple displays: align primary monitor directly in front, secondary screens to the side. For 2 equal monitors, center them and position the seam at eye center if you look at both equally.

Keyboard, Mouse and Input Devices

Keyboard: keep it centered with your body and at a height that allows elbows to stay close to the torso. Consider a negative tilt if it keeps wrists neutral.
Mouse: position it close to the keyboard so you do not overreach. Use a mouse that fits your grip and offers good control.
Mechanical keyboards and ergonomic mice can help, but fit and typing technique matter more than brand or switch type.

Posture, Movement and Breaks

Posture: aim for a neutral spine, relaxed shoulders, and head balanced over the neck. Avoid slumping or craning forward.
Microbreaks: take short 20 to 30 second breaks every 20 minutes to blink, relax shoulders, and adjust posture.
Longer breaks: stand and move for 5 to 10 minutes every hour. Use stretch reminders or a phone timer.

Standing Desks and Sit-Stand Routines

If using a sit-stand desk, alternate positions. Start with short standing intervals, 15 to 30 minutes, and build up to 1 hour or more as comfortable.
When standing: keep keyboard at elbow height, maintain a slight bend in the knees, and shift weight between feet.
Anti-fatigue mats reduce leg strain during longer standing sessions.

Lighting, Screen Brightness and Eye Care

Avoid glare by angling the monitor perpendicular to bright windows. Use blinds or diffuse lighting when needed.
Brightness: match screen brightness to ambient light to reduce eye strain. Use warm color temperature for evening work.
Blue light filters and night mode can help with sleep hygiene, but regular breaks and good lighting matter most.

Accessories and Small Tweaks That Help

Monitor riser or adjustable arm for flexible screen height and distance.
External keyboard and mouse for laptop users to achieve proper alignment.
Document holder to reduce neck rotation if you reference papers frequently.
Cable management and decluttered desk reduce stress and improve reach.

Quick Setup Checklist

Chair adjusted for lumbar support and feet flat or on a footrest.
Desk height so elbows form 90 to 110 degrees at the keyboard.
Monitor an arm length away, top at or slightly below eye level.
Keyboard centered, wrists neutral, mouse close to the body.
Schedule microbreaks and hourly standing or moving breaks.

Bottom Line

Ergonomics is about consistency and small changes. Focus first on chair support and monitor position, then refine keyboard and mouse placement and build a habit of regular movement. These adjustments reduce pain, increase comfort, and help you stay productive during long coding or creative sessions.

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