Ergonomic Workstation Planner — Desk, Chair and Monitor Height Calculator

Workstation Ergonomics: The Complete Guide

How to set up your workstation properly for health, productivity and the prevention of occupational diseases.

Why does ergonomics matter?

The average office worker spends more than 8 hours a day at a desk. A poorly adjusted chair, desk or monitor causes chronic back, neck and shoulder pain, carpal tunnel syndrome and eye strain.

Musculoskeletal disorders are among the most common occupational diseases, including in office work. A properly set up ergonomic workstation can reduce these complaints by 50-70%.

Key ergonomic rules for sitting

Chair: Set the seat height so your feet are flat on the floor and your knees are bent at 90° or more.
Desk: Desk surface at elbow height. Forearms horizontal, wrists straight.
Monitor: Top edge of the screen at eye level. Distance of 50-70 cm (an outstretched arm's length).
Keyboard: Directly in front of you, slightly tilted. Your wrists should not bend upward.
Breaks: Every 30-45 minutes — stand up, stretch and look into the distance.

Standing desks — pros and cons

Standing desks help reduce back problems and improve circulation. But standing all day isn't ideal either — it causes tired legs, swelling and foot pain. The ideal solution is a height-adjustable desk that lets you alternate between sitting and standing every 30-60 minutes.

Frequently asked questions about workstation ergonomics

What is the ideal desk height for computer work?

The ideal desk height depends on your height. In general, the desk should be at elbow height when you sit with your back straight and your feet flat on the floor. For a person who is 175 cm tall, that is roughly 72-73 cm. The calculator above gives you a personalized recommendation based on your exact height.

How far away should the monitor be?

The monitor should be 50 to 70 cm from your eyes (roughly an outstretched arm's length). The top edge of the monitor should be at or slightly below eye level, with the centre of the screen slightly below eye level. This reduces neck and eye strain and helps prevent so-called "tech neck".

Is it better to work sitting or standing?

Neither is ideal if you do it all day. Experts recommend a combination of sitting and standing in a 2:1 or 1:1 ratio. Change your position every 30-60 minutes. A height-adjustable standing desk is the ideal solution for a modern office.