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Improve a home desk: monitor, wrist and foot positioning

Before buying new furniture, adjust screen distance, keyboard height, chair support and foot position in a practical sequence.

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For people doing computer work, online learning or writing at home. Use your existing desk and chair first; monitor risers, footrests or lighting are optional. Adjustments may cost nothing. OSHA recommends the monitor directly ahead, at least 20 inches (about 50 cm) away, with the screen's top at or below eye level. Keep shoulders relaxed, elbows near the body and wrists aligned with forearms. These are general workstation suggestions, not medical treatment for pain.

Your try-it-at-home checklist

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Sit back with lower-back support and check whether both feet rest on the floor. If not, consider a stable footrest.
Place the monitor directly ahead at least about 50 cm/20 inches away, with its top at or below eye level. Adjust for vision and eyewear without craning your neck.
Bring the keyboard and mouse within easy reach. Relax shoulders, keep elbows close and align wrists with forearms rather than bending them sharply.
Reduce window glare by setting the monitor roughly perpendicular to windows and adjusting curtains or light sources.
Avoid being fixed in one posture for long periods; stand and change position as needed. Persistent discomfort deserves appropriate professional evaluation.
Recheck whether you tip your head back, lean forward, lose foot support or stretch to the keyboard. Change one element at a time until the setup is comfortable.

U.S. Occupational Safety and Health AdministrationComputer Workstations eTool ↗Official overview: neutral neck/torso, relaxed shoulders, close elbows, straight wrists and supported feet.U.S. Occupational Safety and Health AdministrationComputer Workstations - Monitors ↗Official workstation advice: at least 20 inches from monitor, top screen at or below eye level, roughly perpendicular to windows to reduce glare.U.S. Occupational Safety and Health AdministrationComputer Workstations - Keyboards ↗Official neutral wrist/forearm alignment, shoulder relaxation and comfortable elbow position.Wikimedia CommonsFile:Ergonomic Workstation.png ↗An existing ergonomic posture drawing (not AI-generated), authors Marcel Kollmar & Partynia, CC BY-SA 3.0 Germany; opened original PNG; no edit.Wikimedia CommonsCommons: Reusing content outside Wikimedia / technical ↗Direct hotlink allowed with per-file credit and license information required.U.S. Occupational Safety and Health AdministrationOSHA 모니터 거리·높이·눈부심 체크 ↗OSHA 모니터 거리·높이·눈부심 체크 U.S. Occupational Safety and Health AdministrationOSHA 키보드·팔꿈치·손목 중립 자세 ↗OSHA 키보드·팔꿈치·손목 중립 자세

Your try-it-at-home checklist

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