Set the chair for typing first, support your feet, then move the monitor to your eyes. That order matters because the chair controls your shoulders and wrists, while the monitor only controls your neck and eyes. If you raise or lower the chair to chase the screen, you usually fix one and break the other.
The targets below come from OSHA’s Computer Workstations eTool , the Canadian Centre for Occupational Health and Safety (CCOHS) and Cornell University’s ergonomics guidelines . Treat them as starting points.
| Setting | Starting target | Source |
|---|---|---|
| Elbows at the keyboard | Bent about 90 to 120 degrees, shoulders relaxed | OSHA (CCOHS says 90 to 110; Cornell says at or above 90) |
| Feet | Fully supported by the floor or a footrest | OSHA |
| Seat front edge | No contact with the back of the knee; CCOHS suggests a clenched fist, about 2 inches, of clearance | OSHA, CCOHS |
| Top of the monitor | At or slightly below eye level | OSHA |
| Center of the screen | About 15 to 20 degrees below horizontal eye level | OSHA (CCOHS says about 15 degrees or slightly lower) |
| Viewing distance | 20 to 40 inches from eye to screen, about an arm’s length | OSHA, CCOHS |
Step 1: Set the chair for the keyboard
Sit all the way back so the backrest supports your lower back. With your hands on the keyboard, adjust seat height until your shoulders are relaxed, your upper arms hang close to your sides, and your elbows are bent about 90 to 120 degrees. OSHA describes this neutral posture with wrists and forearms straight and roughly parallel to the floor. Cornell adds that the elbow angle should stay at or above 90 degrees to avoid nerve compression at the elbow.
Check seat depth while you are there. OSHA says the seat should support most of the thigh without the front edge touching the back of the knee, and CCOHS’s chair adjustment guide suggests room for a clenched fist, about 2 inches, between the seat edge and your calves.
Armrests should support the forearms without lifting the shoulders. OSHA says they should be low enough that your shoulders stay relaxed. Cornell advises against resting your forearms on armrests the whole time you type.
Step 2: Support your feet
If your feet now dangle, do not lower the chair back down. OSHA’s chair guidance says that if the seat cannot be lowered because it would make the keyboard or monitor too high, use a footrest to give your feet stable support. A fixed-height desk that sits high for you is the most common reason this happens.
Step 3: Set monitor height
OSHA’s monitor guidance puts the top of the monitor at or slightly below eye level, with the center of the screen about 15 to 20 degrees below horizontal eye level. Cornell gives a practical version: when you sit comfortably, your eyes should line up with a point on the screen about 2 to 3 inches below the top of the monitor casing.
For tall or portrait-mode screens, CCOHS says the top of the screen should not be higher than your eyes.
If the screen is too high, OSHA suggests removing whatever it sits on or raising your chair, as long as you still have thigh clearance and foot support. If it is too low, raise the display with its stand, a stable riser or a monitor arm rather than raising the chair you just set for typing. For what to look for in a riser, see what to look for in a monitor riser .
Step 4: Set viewing distance
OSHA’s preferred range is 20 to 40 inches from your eyes to the front of the screen. CCOHS says an arm’s length is usually a good estimate, and Cornell’s quick check is to sit back, raise your arm, and see whether your fingers touch the screen. If text looks small at that distance, increase text scaling before pulling the monitor closer.
Bifocals, progressive lenses and reclining
OSHA notes that bifocal users “typically view the monitor through the bottom portion of their lenses,” which makes them tilt their heads back. Its suggested fixes are to lower the monitor below the usual recommendation, raise the chair until you can see the screen without tilting your head, or use single-vision lenses made for computer work. CCOHS says people who wear bifocals, trifocals or progressives may find the top of the monitor slightly below eye level more comfortable. Cornell suggests sitting back at around 110 degrees and tilting the monitor back slightly.
Two monitors and laptops
CCOHS says to place the monitor you use most directly in front of you, as if it were the only one, and put the second one to the side at an angle. If you use both equally, it says to place them in front of you with the edges touching, angled into a semicircle.
A laptop cannot be set correctly for both typing and viewing. Cornell says laptops are fine for short periods, but for sustained use you should add an external monitor, an external keyboard, or both with a docking station. If you raise the laptop screen, use a separate keyboard and mouse.
Quick seated check
Run this while actually typing:
- Shoulders relaxed, elbows bent about 90 to 120 degrees, wrists straight.
- Feet flat on the floor or a footrest.
- A small gap between the seat edge and the back of your knees.
- Top of the main screen at or slightly below eye level; no chin lift or forward lean to read.
- Screen roughly an arm’s length away and centered on the keyboard.
Recheck after changing the chair, desk, keyboard, cushion or monitor stand. If pain, numbness or tingling continues after adjustment, see a health care professional; workstation changes do not diagnose or treat an injury.
For more on choosing the chair itself, see our office chair fit guide . If you also work standing, the elbow targets carry over in how to set standing desk height for the right elbow angle .
FAQ
Should the top of my monitor be exactly at eye level?
At or slightly below. OSHA says the top of the monitor should be at or slightly below eye level, with the center of the screen about 15 to 20 degrees below horizontal eye level. Cornell suggests lining your eyes up with a point about 2 to 3 inches below the top of the monitor casing.
Should I set chair height based on my feet or my keyboard?
Start with the keyboard so your shoulders are relaxed and your elbows are bent about 90 to 120 degrees, as OSHA describes. If that leaves your feet unsupported, OSHA says to use a footrest rather than lowering the chair.
Where should the monitor go if I wear bifocals or progressive lenses?
Lower than usual. OSHA notes that bifocal users look through the bottom of their lenses and tilt their heads back, and suggests lowering the monitor, raising the chair or using single-vision computer glasses. CCOHS says a top edge slightly below eye level may be more comfortable.
Does reclining the chair change monitor height?
Yes. Leaning back moves your eyes and changes viewing distance, so set the monitor from the backrest angle you use most. Cornell suggests bifocal users sit back at around 110 degrees and tilt the monitor back slightly.
Sources
Sources checked October 3, 2026.
- OSHA Computer Workstations eTool
- OSHA Computer Workstations eTool: Neutral working postures
- OSHA Computer Workstations eTool: Chairs
- OSHA Computer Workstations eTool: Monitors
- CCOHS: Office Ergonomics, Positioning the Monitor
- CCOHS: Office Ergonomics, How to Adjust Office Chairs
- CCOHS: Office Ergonomics, Keyboard Selection and Use
- Cornell University Ergonomics Web: Computer Workstation Ergonomics Guidelines
See Also
If you want to move from general advice into actual product choices, start with How to Adjust Office Chair Tilt Tension, Height-Adjustable vs Non-Adjustable Desk Chairs, and Buying or Upgrading a Standing Desk: Measure Fit, Load and Clearance.
For a wider picture after the basics, ScanSnap iX1600 vs Brother ADS-1800W: Desktop Speed or Compact Flexibility? and Best Ergonomic Office Chairs of 2026 are the next places to read.