Choose the Right Chair Your chair is the foundation of your workstation.
Choose the Right Chair
Your chair is the foundation of your workstation.
Ergonomic with adjustable height, lumbar support, and armrests
Hips slightly above knees to promote circulation
Sit all the way back with your lower back supported
Feet flat on the floor or on a footrest
?? Fix: If your chair lacks lumbar support, add a small cushion or rolled towel.
?? 2. Position Your Monitor at Eye Level
Avoid neck strain by keeping your screen directly in front of you.
Top of the screen should be at or slightly below eye level
Monitor should be about an arms length away
Use a monitor stand, laptop riser, or books to elevate your screen
Dual monitors? Keep them angled inward or use the primary monitor directly in front
?? 3. Align Keyboard and Mouse Properly
Incorrect keyboard placement leads to wrist and shoulder strain.
Keyboard should be flat or negatively tilted (front lower than back)
Keep elbows at 90100° with wrists straight
Mouse and keyboard should be close to your body and at the same level
?? Fix: Use a keyboard tray or external keyboard and mouse for laptops.
?? 4. Switch Between Sitting and Standing
Prolonged sitting leads to back and hip issues.
Use a sit-stand desk or adjustable riser
Alternate between sitting and standing every 3060 minutes
When standing, distribute weight evenly on both feet
?? Fix: If a standing desk isnt available, improvise with stacked boxes or a kitchen counter.
?? 5. Optimize Lighting
Reduce eye strain and improve alertness with the right lighting.
Use natural light whenever possible
Avoid direct glare on your screen
Use a desk lamp with adjustable brightness for focused tasks
Adjust screen brightness and use blue light filters
????? 6. Add Movement to Your Setup
Encourage micro-movements to prevent stiffness.
Sit on a stability ball occasionally for core activation
Use a foot rocker, balance board, or pedal exerciser
Stand or walk during phone calls
?? 7. Follow the 90-90-90 Rule
Ensure ergonomic alignment:
Elbows at 90°
Hips at 90°
Knees at 90°
With your back straight and shoulders relaxed.
?? 8. Create a Calming, Personalized Workspace
Mental well-being contributes to physical comfort.
Add plants for oxygen and relaxation
Keep your space clutter-free to reduce stress
Use noise-cancelling headphones or calming background music
Personalize with inspiring items, but avoid visual clutter
?? 9. Set Timers for Breaks and Eye Rest
Use the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
Set reminders to stand, stretch, and walk
Try Pomodoro timers to structure work and movement
?? 10. Recommended Accessories
Laptop riser or monitor stand
External keyboard and mouse
Adjustable desk chair
Footrest
Wrist support pads
Desk lamp with soft light
