Have you ever found yourself leaning towards your screen, lifting your shoulders while typing or constantly shifting around in your chair? Your workstation setup could be part of the problem.

Many people spend hours working at a computer without realising that their chair, desk, monitor and keyboard need to work together. A chair that is too high, a screen that sits too low or a keyboard that is too far away can encourage awkward positions throughout the day.

The good news is that you do not necessarily need an entirely new office setup. Learning how to adjust your office chair and organise your desk is a practical first step towards a more comfortable workspace.

In this guide, we explain how to set up an ergonomic workstation, what to look for in an office chair and which common mistakes are worth correcting.

Quick Checklist: Is Your Workstation Set Up Correctly?

• Your feet are supported by the floor or a footrest.
• Your lower back is comfortably supported by the chair.
• Your shoulders are relaxed while typing.
• Your keyboard and mouse are within easy reach.
• Your monitor is directly in front of you at a comfortable viewing height.
• You take regular movement breaks instead of sitting continuously for hours.

1. How High Should Your Office Chair Be?

Chair height is one of the first adjustments to make when setting up your workstation. The aim is to find a position that allows your feet to be supported while keeping your legs and upper body comfortable.

Start by adjusting your seat height so that your feet rest flat on the floor, with your knees around hip level or slightly lower if that feels more comfortable. Avoid letting your feet dangle or sliding forward simply to reach the floor.

If raising your chair is necessary to align your arms with a fixed-height desk, consider using a footrest to support your feet. Your chair and desk should be adjusted together rather than independently.

How to check your chair height

1. Sit back in your chair with your back supported.
2. Adjust the seat until your feet are supported by the floor or a footrest.
3. Check that the front edge of the seat does not press uncomfortably against the backs of your knees.
4. Make sure your thighs have comfortable support and you can sit without feeling squeezed beneath the desk.

A chair with adjustable seat height makes these changes easier, especially when several people share a workstation.

2. How Should Your Office Chair Support Your Back?

Your backrest should support you comfortably without forcing you into a rigid position. The lower back, often called the lumbar region, has a natural inward curve that a suitable backrest can help accommodate.

When adjusting your chair, sit back against the backrest and position the lumbar support so that it feels comfortable around your lower back. If the support is adjustable, experiment with its height and position until it suits your body.

Seat depth also matters. A seat that is too deep may make it difficult for shorter users to sit back and use the backrest comfortably. A seat that is too shallow may not provide enough support beneath the thighs.

This is why an adjustable ergonomic office chair can be useful: it allows you to customise key settings instead of relying on a fixed design that may not suit your proportions.

3. What Is the Correct Monitor Height and Distance?

Your monitor affects how you position your head, neck and upper body while working. If the screen is too low or too far away, you may find yourself leaning forward or bending your neck to read the display.

As a general starting point, position your monitor directly in front of you, approximately an arm's length away. The top of the screen should generally be at or slightly below eye level, although your ideal position may vary depending on screen size, eyesight and whether you wear bifocal or progressive lenses.

Monitor setup tips

• Place the screen directly in front of your usual working position.
• Adjust its height so you can view the display without repeatedly bending your neck.
• Move the screen to a comfortable distance where text is easy to read.
• Adjust text size instead of leaning closer to read small content.
• Reduce glare by considering the position of windows and overhead lighting.

If you work with multiple monitors, position the screen you use most directly in front of you. If you use two screens equally, arrange them to minimise repeated twisting of your head and upper body.

4. Where Should Your Keyboard and Mouse Be?

A properly adjusted chair is only one part of an ergonomic desk setup. Your keyboard and mouse should also be positioned so that you can use them without repeatedly reaching forward or lifting your shoulders.

Keep your keyboard directly in front of you and your mouse close beside it. Aim to keep your upper arms near your body, shoulders relaxed and wrists in a relatively straight, neutral position while typing.

If you find yourself reaching upwards to use your keyboard, your work surface may be too high. If you repeatedly lean forward, your equipment may be too far away or your chair may not be positioned appropriately.

Keep frequently used items within easy reach. Small changes to how your desk is organised can help reduce unnecessary reaching and twisting during the day.

5. How to Set Up a Laptop for Long Working Hours

Laptops are convenient for hybrid work, home offices and hot-desking. However, their built-in screen and keyboard are connected, which can make it difficult to position both at comfortable heights at the same time.

Raising a laptop screen may help you view it at a more comfortable height, but it can also leave the keyboard too high for comfortable typing. Placing the laptop flat on a desk can have the opposite problem: the keyboard may be accessible while the screen encourages you to look down.

For a workstation you use regularly, consider a laptop stand together with an external keyboard and mouse. This allows you to adjust the screen and typing position independently.

A practical laptop desk setup

1. Raise the laptop screen to a comfortable viewing height.
2. Place an external keyboard in front of you at a comfortable typing height.
3. Position an external mouse beside the keyboard.
4. Adjust your chair and foot support to suit the height of your work surface.

You do not need an elaborate setup to get started. Focus on arranging your equipment so you can work comfortably without repeatedly leaning, reaching or twisting.

6. Why You Should Not Sit in One Position All Day

Even if your chair and desk are adjusted correctly, remaining in the same position for prolonged periods can still contribute to discomfort and fatigue.

Singapore's Ministry of Manpower advises workers to avoid sitting or standing continuously for long hours. Changing positions and taking opportunities to move are sensible parts of a comfortable working routine.

Try building small movement breaks into your day. Stand up between meetings, walk to refill your water bottle, stretch gently or change your working position when practical.

If you use a height-adjustable desk, alternating between sitting and standing can provide another way to vary your posture. Standing all day is not the goal either; the aim is to avoid remaining in one position for too long.

7. What Features Should You Look for in an Ergonomic Office Chair?

If your current chair does not allow you to find a comfortable working position, it may be worth comparing models with more adjustment options. The best office chair for you depends on your body proportions, working habits, desk setup and personal preferences.

Adjustable seat height

Allows you to position the seat in relation to your desk and foot support.

Adjustable lumbar support

Helps you position the backrest to suit your lower back rather than relying entirely on a fixed support point.

Seat depth adjustment

Helps accommodate different leg lengths and allows you to sit back against the backrest without excessive pressure behind your knees.

Adjustable armrests

Can help you position your arms comfortably while keeping your shoulders relaxed. The armrests should not prevent you from sitting close enough to your desk.

Breathable materials and reclining functions

Breathable mesh may be worth considering in Singapore's warm climate. A reclining backrest can also let you vary your sitting angle, depending on the model and how you work.

Rather than choosing a chair based on the number of features alone, consider whether its adjustments are useful to you and whether you can operate them comfortably.

Explore the Ergohuman chair range to compare available models and find the features that suit your workspace.

Common Office Ergonomics Mistakes to Avoid

Sometimes, the biggest improvements come from correcting small habits. Watch out for these common workstation mistakes:

• Sitting too far forward: You may lose the support of your backrest. Adjust your position so you can sit comfortably against it.
• Letting your feet dangle: Adjust your seat height or use a footrest so your feet are supported.
• Working with raised shoulders: Check your desk height, keyboard position and armrests.
• Looking down at a laptop all day: Consider raising the screen and using separate input devices.
• Reaching too far for your mouse: Keep it close to your keyboard and within easy reach.
• Staying seated without breaks: Build opportunities to stand, walk and change position into your routine.

Frequently Asked Questions About Office Ergonomics

What is the correct sitting posture for office work?

Aim for a comfortable, supported position with your feet supported, shoulders relaxed and back supported by the chair. Your keyboard and screen should be positioned to minimise unnecessary reaching and bending. Change positions regularly rather than trying to hold one posture all day.

Should my feet touch the floor when sitting?

Your feet should be supported by the floor or a suitable footrest. If your chair needs to be raised to suit your desk, a footrest can help provide stable support.

How far should my monitor be from my eyes?

About an arm's length is a useful starting point for many desktop setups. Adjust the distance so you can read comfortably without leaning forward or straining to see the screen.

Is an ergonomic chair enough to improve my workstation?

A suitable chair is only one part of the setup. Desk height, monitor position, keyboard placement, lighting and regular movement also matter. Your workstation should work as a whole.

Is a mesh office chair suitable for Singapore?

Mesh can be a practical option because its open construction allows airflow through the backrest or seat, depending on the design. Comfort varies by material, chair construction and personal preference, so consider trying a chair before choosing one.

YOUR WORKSPACE, YOUR COMFORT

A Better Workday Starts with a Better Setup

You do not need to change everything at once. Start by adjusting your chair, repositioning your monitor and making room for regular movement. When it is time to upgrade your seating, choose a chair that fits your body and the way you work.