Why Ergonomics Matters 🖥️💺
If you spend hours at your desk every day, small mistakes in your setup can lead to neck stiffness, back pain, headaches, and even long-term joint issues. The good news? Most of these problems can be prevented by checking your workstation daily.
Here’s your easy ergonomic checklist — simple adjustments that make a big difference for your comfort and health.
1. Chair Setup 🪑
- ✅ Seat height: Your feet should rest flat on the floor, knees at a 90° angle.
- ✅ Back support: Use a chair with lumbar support or add a small cushion.
- ✅ Armrests: Keep elbows at about 90°; shoulders relaxed, not hunched.
💡 Tip: If your feet don’t touch the ground, use a footrest (or even a small box).
2. Desk & Keyboard ⌨️
- ✅ Desk height: Wrists should be straight, elbows close to your body.
- ✅ Keyboard & mouse: Keep them at the same level and within easy reach.
- ✅ No wrist bending: Use a wrist rest if needed.
💡 Tip: Position the mouse close to the keyboard to avoid overstretching.
3. Screen Position 🖥️
- ✅ Top of screen = eye level (no looking up or down).
- ✅ Distance: About one arm’s length away.
- ✅ Center: Place the screen directly in front of you, not to the side.
💡 Tip: If you use a laptop, get a laptop stand + external keyboard and mouse.
4. Posture Check 🙆
- ✅ Sit upright, shoulders relaxed.
- ✅ Keep ears, shoulders, and hips aligned.
- ✅ Avoid crossing legs for long periods.
💡 Quick reset: Every hour, roll your shoulders backward 10 times and do a quick neck stretch.
5. Movement & Breaks ⏱️
- ✅ Follow the 20-20-20 rule: Every 20 minutes, look 20 feet away for 20 seconds to relax your eyes.
- ✅ Stand up or walk for 2–3 minutes every 30–45 minutes.
- ✅ Stretch your neck, back, and wrists regularly.
💡 Tip: Set a reminder or use an app to nudge you to take breaks.
Printable Daily Checklist 📝
Here’s a quick routine you can tick off every morning:
- Chair height & back support adjusted
- Feet flat, knees 90°
- Screen at eye level, arm’s length away
- Keyboard & mouse at the right height
- Sitting upright, shoulders relaxed
- Plan short breaks & stretches
Final Note 🌿
A healthy desk setup is an investment in your body. By following this ergonomic checklist daily, you’ll reduce aches, improve focus, and protect your spine for the long run.
