If your neck, shoulders, or wrists get sore during computer work, the fastest win is usually not a “new chair”—it’s getting the basics aligned so your body can stay in a neutral posture. Ontario’s computer ergonomics guidance describes neutral posture as an upright neck over shoulders, relaxed shoulders, upper arms close to your sides, elbows near 90 degrees, forearms roughly horizontal, and wrists straight while typing/mousing.
1) Start with your “neutral” baseline
Sit back so your pelvis is supported and your shoulders can stay relaxed, then bring your work to you (keyboard/mouse/monitor) instead of reaching forward. Ontario’s neutral posture checklist is a great reference when you’re adjusting: neck upright, elbows close, wrists straight.
2) Set your monitor (this fixes a lot)
For comfortable viewing, CCOHS notes it’s reasonable to place the monitor about 15 degrees (or slightly lower) below your horizontal line of sight, and that “too high” tends to be worse than slightly too low.
CCOHS also advises that the top of the screen should not be higher than eye level (especially with tall/portrait monitors).
Distance-wise, CCOHS says an arm’s length is usually a good estimate for monitor distance, adjusting to your preference and vision.
Quick move: if you’re leaning forward to read, try increasing font size before you pull the monitor closer. CCOHS suggests it’s better to increase font size than force a shorter viewing distance when the recommended distance feels too far.
3) Keyboard + mouse: protect wrists and shoulders
CCOHS recommends adjusting your keyboard/chair/desk so your wrist stays in a neutral position, and keeping elbows around 90–110 degrees to relax shoulders and forearms.
CCOHS also advises not to rest your wrists on the desk surface because pressure on the wrist may contribute to contact-stress injuries.
For mousing, Oregon OSHA guidance says your mouse/pointing device should be next to the keyboard at the same height, with your arm close to your body, and your hand/wrist/forearm reasonably straight.
4) If you use a standing desk, don’t “max stand”
Standing is great, but it’s still about alignment and comfort. CCOHS notes that with a sit/stand desk, your monitor height guidance still applies (between horizontal and about 35 degrees below), and it suggests supportive footwear plus considering an anti-fatigue mat when standing.
A simple rule: alternate positions and add light movement breaks so standing doesn’t just become “new fatigue.”
5) A 10‑minute setup checklist (save this)
- Neck: Upright over shoulders; avoid craning forward.
- Shoulders: Relaxed, not raised.
- Elbows: Close to your body, around 90 degrees; forearms roughly level.
- Wrists: Straight/neutral; don’t plant them on the desk edge.
- Monitor: About 15 degrees below horizontal; top of screen not above eye level; about an arm’s length away.
- Mouse: Same height as keyboard and right beside it; keep the arm close.
- Standing time: Use supportive footwear and an anti-fatigue mat if you’re standing for longer blocks.
If pain persists or you have a prior injury, consider getting a proper ergonomic assessment—small adjustments can be very personal.
