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Man seated in profile at a desk: the top of the screen is at eye level, about an arm’s length away; he types on a keyboard a few centimetres from the edge, wrists lifted.

My workstation

A few simple settings to work at a screen without neck, back or wrist pain, based on the recommendations of the INRS (French safety institute).

The numbers to remember

The chair

90°knees bent, or a little more

90 to 135°elbow opening

  • Feet flat on the floor, or on a footrest if they do not reach it.
  • Thighs horizontal, or hips slightly higher than the knees.
  • Knees bent at 90° or a little more.
  • The lower backrest supports the small of the back.
  • Shoulders relaxed, elbows close to the body, open between 90° and 135°.
  • Armrests support the forearms without stopping you from getting close to the desk.
Man seated in profile on an office chair: feet flat on the floor, knees bent at about 90°, back against the backrest, forearms on the armrests.

The footrest

If your feet do not reach the floor once the chair is adjusted, rest them flat on a footrest.

Man seated at a desk, hands on the keyboard, the screen in front of him: his feet rest flat on a tilting footrest placed on the floor.

The screen

50 to 70 cmfrom your eyes to the screen

  • The top of the screen at eye level, or slightly lower if you wear progressive lenses.
  • The screen 50 to 70 cm from your eyes, about an arm’s length.
  • Head straight or very slightly tilted.

Keyboard and mouse

10 to 15 cmfrom the keyboard to the desk edge

  • The keyboard 10 to 15 cm from the edge of the desk, without resting your wrists on the edge while typing.
  • The keyboard’s small feet folded in.
  • The mouse in line with the forearm, next to the keyboard.
Top view of a desk: the right hand on the mouse, next to the keyboard, in a straight line with the wrist and forearm.

Lighting

over 1.5 mfrom the screen to the windows

  • The screen at a right angle to the windows, more than 1.5 m from them, to avoid reflections and glare.
  • An adjustable desk lamp for reading paper documents.
Top-view diagram: the window on one wall, the desk more than 1.5 m away, the screen at a right angle to the window, a desk lamp on the desk.

With a laptop

A laptop screen used flat on the desk is not suitable for long periods of work.

Raise the laptop so the top of the screen is at eye level, with a separate keyboard and mouse, or connect an external screen.

Man seated in profile: the laptop is raised on a stand, the top of its screen at eye level, and he types on a separate keyboard.

Breaks

30 minbetween active breaks, ideally

Take an active break ideally every 30 minutes: stand up, move, look into the distance. Alternate screen work with other tasks.

Respiro, the free app offered by the practice, reminds you to take these breaks.

If the pain persists

Pain that lasts despite these settings is worth discussing with your doctor or the practice.

Going further

Source