Health Plus Physical Therapy & Rehabilitation Center offers a comprehensive guide on computer ergonomics to help prevent strain and pain associated with prolonged computer use. Their blog emphasizes the importance of proper workstation setup and regular movement to maintain comfort and productivity.

1. Chair Setup

Adjust your chair height so your feet are flat on the floor, with knees at or slightly below hip level. Recline the backrest slightly beyond 90° and sit back fully in the chair. Position armrests to support your lower arms while keeping shoulders relaxed.

2. Monitor and Keyboard Position

Place the monitor directly in front of you, about 2–3 feet away, with the top of the screen at or slightly below eye level. Keep the keyboard close and at a height that allows elbows to remain slightly bent with wrists straight. Position the mouse near the keyboard to avoid overreaching.

3. Workspace Arrangement

Keep frequently used items like your phone and documents within arm’s reach. Use a speakerphone or headset to prevent neck strain during calls. Maintain a neutral head and neck position aligned with your torso.

4. Movement and Breaks

Take 1–2 minute stretch breaks every 20–30 minutes. Change tasks or take a 5–10 minute break every hour to reduce muscle fatigue.

In Summary