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Ergonomic Tips for your Home Office

Good ergonomics is essential to a productive and healthy workday. Here are some easy-to-implement tips to optimize your workstation’s ergonomics and take care of your body while working:

1️⃣ Monitor Placement Matters

The monitor should be placed directly in front of you, with the top of the screen no higher than your forehead level. The keyboard should also be directly in front of the monitor to avoid frequent turning of your head and neck.

🔑 Extra Tip: Adjust the monitor’s tilt so the screen is slightly tilted back (about 10-20 degrees) to reduce glare and improve visibility. Use a monitor stand if necessary to ensure the screen is at the correct height.

2️⃣ Mind the Distance

Your monitor should be at least an arm’s length away to avoid eye strain, but not so far that you’re squinting to see small text.

🔑 Extra Tip: Apply the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds. This reduces eye fatigue caused by prolonged screen time.

3️⃣ Support Your Arms

Make sure the weight of your arms is supported at all times, as unsupported arms can strain the muscles in your neck and shoulders.

🔑 Extra Tip: Adjust your chair’s armrests so that your elbows are at a 90-degree angle. If your chair lacks armrests, consider using a desk mat or gel wrist support to provide comfort while typing.

4️⃣ Chair Setup

Your chair should support the natural curve of your lower back. Sit with your hips pushed all the way back, and adjust the chair’s height so your feet are flat on the floor.

🔑 Extra Tip: If your feet don’t reach the floor comfortably, use a footrest to reduce pressure on your lower back. Also, avoid crossing your legs for long periods, as it can affect blood circulation.

5️⃣ Take Breaks and Move

Even the most ergonomic setup can’t replace the benefits of movement. Sitting for extended periods can cause stiffness and discomfort.

🔑 Extra Tip: Set a timer to remind yourself to stand, stretch, or take a short walk every 30-60 minutes. Use this time to check your posture and reset your ergonomic setup.

BONUS: Grab the CARPIO wrist rest from deltahub and give some extra love to your wrist! I’ve been using it for years and I’m extremely satisfied with it.

Published: 09/01/2025