Set up an ergonomic sitting position with regular movement breaks

Adjust your chair, screen, and support so your spine stays in its natural alignment, then build short movement breaks into every hour to prevent stiffness.

Steps

1. Set chair height so feet rest flat on the floor with knees at roughly 90 degrees and hips level or slightly higher than knees.
2. Sit fully back and place a lumbar cushion or rolled towel behind the lower back to maintain its natural curve.
3. Position the monitor at arm's length with the top of the screen at or just below eye level.
4. Adjust armrests so elbows rest at about 90 degrees, close to the body.
5. Stand up and move for 2-3 minutes every hour, doing neck rolls, shoulder rolls, or torso twists.

Tips

• Keep shoulders relaxed and down, not hunched toward the ears.
• Lightly engage your core while seated to support the lower back.
• A rolled towel works just as well as a purchased lumbar cushion.