Adjust Ergonomics, Use Support, Take Breaks & Stretch

Set up your chair, screen, and back support correctly, then break up long sitting periods with movement and stretches.

Steps

1. Adjust chair height so feet rest flat on the floor and knees bend at roughly 90 degrees. Hips should be level with or slightly above knees.
2. Sit fully back in the chair so your spine contacts the backrest.
3. Add lumbar support if needed — a small cushion or rolled towel in the curve of your lower back.
4. Position your monitor an arm's length away, with the top of the screen at or just below eye level.
5. Relax your shoulders and keep elbows at about 90 degrees, close to your body.
6. Stand and move for a few minutes at least once every hour.
7. Stretch periodically — neck rolls, shoulder shrugs, wrist circles, and gentle torso twists.

Tips

• Engaging your core muscles lightly while seated helps maintain alignment.
• If using a laptop, an external keyboard and a laptop stand bring the screen to proper height.