Ergonomics 101: How to Set Up Your Desk and Chair Correctly
Most desk aches come from a setup that is slightly off, not from working too long. A few adjustments fix it.
Start with the chair
Set the seat height so your feet sit flat and your knees are level with your hips — slightly lower is fine, higher is not.
Adjust the backrest so the lumbar curve meets the small of your back.
Set the armrests so your shoulders stay relaxed and your elbows rest at about 90 degrees.
Leave two or three fingers of space between the seat edge and the back of your knees.
Then the desk and screen
With the chair set, your desk should let your forearms rest roughly parallel to the floor. If the desk is too high, raise the chair and add a footrest rather than dropping your shoulders. Place the monitor about an arm's length away with the top of the screen level with your eyes.
Recheck everything after a week — small tweaks make a surprising difference. Find adjustable chairs and desks at Pelaro Citadel, or email shop@pelarocitadel.shop for setup advice.