7 Steps To Reveal The Ideal Desk Setup

Creating a pain-free and ergonomic work setup can seem daunting, but follow these 7 simple steps for immediate results! Effective for body dimensions of 5th percentile of females to 95th percentile of males.

1. Monitor Should Be ≥20 Inches From User

   • Eyes should look straight ahead or slightly lower at monitor

   • Keep neck neutral to avoid poor neck, shoulder. torso muscular fatigue

2. Single & Dual Monitor Position

   • Single Monitor:

     • Set monitor in-front of keyboard and chair

   • Dual Monitor:

     • If 1 monitor is used more frequently, follow the single monitor guidelines and place 2nd monitor to left or right

     • If both monitors are used equally, setup monitor side by side with easy ability to change focus with eye movement instead of repetitive neck rotation

3. Sit-To-Stand Table Height Adjustments

   • 22-46” for sit to stand height offers the greatest opportunity to adjust for varying heights and body dimensions

   • Standard desks are fixed at 28.5-30”

4. Keep Shoulders Near Body, Flared Out At ≤20° & Bent At ≤25°

5. Elbows Bent At 70-120° of Flexion

   • More extended elbows can reduce compression of the ulnar nerve/cubital tunnel syndrome

6. Wrist Neutral

   • Wrist angle <30° in extension or flexion & ulnar deviation <15° limits median nerve compression/carpal tunnel syndrome

   • Negative tilt keyboard tray & split keyboards can reduce compromised wrist positions

7. Mouse Positioned Closer to Keyboard

   • >4 hours/day of mouse use is associated with higher likelihood of musculoskeletal disorders

   • Reposition mouse closer to keyboard to reduce wrist deviation

   • Elevated wrist pads are not beneficial for carpal tunnel syndrome relief

   • Use of forearm supports can help relieve symptoms

Bonus Tips:

Studies have seen a significant benefit from split keyboards and tilt keyboard options, but no benefits related to the use of a vertical mouse. Try setting up the work place in 3 different ideal scenarios: Seated, seated and reclined, standing. Use the 3 varying positions throughout the day to reduce prolonged static muscle activation and fatigue. Repositioning is more effective for comfort, productivity and injury prevention versus finding a “perfect” posture position to maintain throughout the day.

References

Skirven TM. Rehabilitation of the Hand and Upper Extremity. 7th Ed. Mosby; 2011.