Desk set-up recommendations:
Set your seat height first. When at the proper height, your hips should be level with or slightly higher than your knees, and your elbows should be at a 90-degree angle or greater with your fingers on the keyboard or mouse.
If your feet aren’t able to touch the ground, place a footstool or box under them to provide support.
Adjust your computer monitor so that the center or top of the screen is at eye level.
Your keyboard should be flat (not angled toward you), and your wrists should be in a neutral position, not resting on the desk or “wrist rest.” You should be able to use the keyboard without reaching for it. Your upper arms should be aligned with your torso.
Armrests: Either get them out of the way or adjust them, so your arms can be supported with your shoulders relaxed (not creeping up toward your ears). Then use the information in the “seated posture” paragraph above to obtain a neutral position.
A lumbar roll or mesh back support may be necessary to help you maintain a neutral position. If your chair is not supportive enough on its own and you notice yourself rounding out you're low back often, this would be a helpful step. Try using a rolled-up towel placed at the small of your back to provide this support.
1. For a helpful Self Assessment Worksheet:
2. Video on Seated Posture Click here