Ergonomics and Posture

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