Ergonomics and Posture
Prevent strain from desk work and device use.
head position
keep ears aligned over shoulders, not jutting forward
phone use (text neck)
bring the device to eye level instead of bending the neck
standing desk height
set desk surface to slightly below elbow height
seat depth
leave a 2-3 finger gap between the seat edge and the back of the knees
keyboard tilt
keep keyboard flat or slightly negatively tilted to avoid wrist extension
knee angle
keep knees at or slightly below hip level at a 90-degree angle
shoulder posture
keep shoulders relaxed and pulled back, not hunched
document placement
place reference papers between the keyboard and monitor
mouse position
keep the mouse close to the keyboard to prevent reaching
lighting and glare
position monitor to avoid reflections from windows or lamps
elbow angle
keep elbows at roughly a 90-degree angle
20-20-20 rule
every 20 minutes, look 20 feet away for 20 seconds
wrist position
keep wrists straight and neutral, not bent
lumbar support
maintain the natural inward curve of the lower spine
monitor distance
place screen about an arm's length away
movement breaks
reduce stiffness from long sitting sessions
feet position
keep feet flat on the floor when seated
screen height
keep the top of the screen near eye level