Why Ergonomics Matters
Poor ergonomics lead to cumulative damage: back pain, neck strain, carpal tunnel, headaches, and chronic fatigue. These problems develop slowly and compound over years—but they're largely preventable with proper setup.
An ergonomic workspace isn't about expensive equipment. It's about positioning your body correctly and maintaining good habits.
Even perfect ergonomics can't save you from sitting too long. The best posture is your next posture. Ergonomics + regular breaks = healthy work life.
Setting Up Your Workspace
🪑 Chair
- Feet flat on the floor (or on a footrest)
- Knees at 90-degree angle
- Thighs parallel to the floor
- Lower back supported (use lumbar support or a pillow)
- Sit back in the chair—don't perch on the edge
🖥️ Monitor
- Top of screen at or slightly below eye level
- Monitor arm's length away (about 50-70cm)
- Screen tilted slightly back (10-20 degrees)
- No glare from windows or lights
- External monitor for laptop users (use laptop as second screen)
⌨️ Keyboard & Mouse
- Keyboard at elbow height
- Elbows at 90-degree angle
- Wrists neutral (not bent up or down)
- Mouse close to keyboard (no reaching)
- Consider ergonomic keyboard or vertical mouse for heavy users
🏠 Desk
- Enough depth for monitor distance
- Height allows proper keyboard/elbow position
- Consider a standing desk or sit-stand converter
- Keep frequently used items within easy reach
- Good lighting—natural if possible, no harsh overhead glare
Common Mistakes
- Looking down at laptop — Use a laptop stand and external keyboard
- Monitor too far or close — Should be arm's length away
- Chair too high or low — Adjust so feet are flat, knees at 90°
- Reaching for mouse — Keep it close beside the keyboard
- Working from couch/bed — Comfortable short-term, damaging long-term
- Ignoring lighting — Glare causes eye strain and headaches
Budget-Friendly Tips
You don't need expensive gear:
- Laptop stand — A stack of books works
- Footrest — A sturdy box or old textbooks
- Lumbar support — A rolled towel or small pillow
- Monitor height — Books or a monitor arm
- Standing option — Kitchen counter or high table
The Movement Factor
Ergonomics reduces strain, but movement is essential:
- Change positions regularly
- Stand for part of the day if possible
- Take breaks every 25-30 minutes
- Move and stretch during breaks
- Don't stay static even in "perfect" position
Ergonomics + Movement = Healthy Work
Tired Budgie reminds you to get up and move, preventing the damage that even good ergonomics can't fix alone.
Try Tired Budgie — FreeSigns Your Setup Needs Work
- Neck or back pain that worsens during work
- Tingling in hands or fingers
- Shoulder tension and stiffness
- Headaches, especially in the afternoon
- Eye strain despite good lighting
- Feeling exhausted after desk work