The workstation setup should match the size of your body. This means that you want to pay attention to the height of your chair and work surfaces, the height of your monitor, and the distance from your chair to your monitor. It is also important that your chair offers sufficient support. According to experts, when you sit, your thighs should be horizontal with your knees and your feet should be flat on the floor. Experts also suggest that chairs should support your forearms and that there should be at least a 2-3 finger breath-space between the seat cushion and the back of your knees. Chairs on wheels are preferable too.

For the desk, the work surface should be at elbow level when you are seated and there should be enough room for your knees and thighs to comfortably fit underneath the desktop.

The keyboard needs to be centered in front of your body and your wrists should be straight when you are typing. Your elbows should be perpendicular to the floor.

For the monitor, try to position it between 20 to 26 inches away with the top of the viewing screen set at eye level so you don’t have to look up to see it.

Of course, proper posture, frequent breaks and stretching are equally important for minimizing the aches and pains you may suffer, but a proper workstation layout will go along way toward keeping them at bay and reducing the strain on your back.