The Perfect Sitting Position
Feet flat on floor. Knees at 90°. Thighs parallel to ground. Back against the lumbar support. Shoulders relaxed, not shrugged. Elbows at 90° and close to your body. Wrists neutral — not bent up or down. Eyes level with the top third of your screen.
Monitor Position
Top of screen at or slightly below eye level. Distance: arm's length (20–26 inches). Tilt screen back 10–20° so you're looking slightly downward. If using dual monitors, angle them in a slight V with the seam at your center line — or offset with your primary monitor centered and secondary to the side.
Standing Position
Same rules as sitting, just standing. Elbows still at 90°. Screen still at eye level. Wear supportive shoes or use an anti-fatigue mat. Shift weight between feet. Alternate sit/stand every 30–60 minutes — the goal is movement, not standing all day.
Common Mistakes
- Monitor too low — causes neck flexion and forward head posture
- Chair too high — feet dangle, creating pressure behind knees
- Keyboard too far — forces shoulders forward, straining upper back
- No lumbar support — lower back flattens, leading to disc pressure
- Arms not supported — shoulders shrug all day, causing neck tension