Ergonomics

You can't stretch your way out of a bad desk setup. Ten minutes tuning your workspace pays back every day.

The core rules

• Feet flat on the floor or a footrest
• Knees at 90°, thighs parallel to the floor
• Elbows at 90°, wrists neutral, shoulders relaxed
• Monitor top at eye level, arm's length away
• Documents and phone within arm's reach

Chair

Not every chair needs to be a $1,200 Herman Miller. Look for adjustable seat height, lumbar support, and armrests that let your shoulders drop. A rolled towel behind your low back works in a pinch.

Monitor and laptop

Laptops are ergonomically hostile — you can either type comfortably or see the screen comfortably, not both. Fix it with:

• A laptop stand + external keyboard/mouse, or
• A second monitor at proper height

The dual-monitor rule

If you use one monitor primarily, center it. If two are used equally, split them at the seam. Constant neck rotation toward a secondary monitor is a slow-cook recipe for neck pain.

Phone and headset

Never cradle a phone with your shoulder. Bluetooth or wired headset, always.

Standing desks

Not a cure-all. Alternate roughly 1:1 sitting to standing, wear supportive shoes, and use an anti-fatigue mat. Standing all day causes its own problems.

The reset habit

No ergonomic setup replaces movement. Set a 45-minute timer and do the 90-second desk reset. Even the best chair is bad if you sit still in it for 8 hours.

Educational information only — not medical advice. Consult a licensed chiropractor or physician for care.