The Ultimate Ergonomics Guide: Saving Your Back, 8 Hours at a Time

We spend 1/3 of our lives in bed and another 1/3 in a chair. You probably bought a nice mattress. Start treating your chair with the same respect.

The 90-90-90 Rule

When sitting:

1. Elbows should be at 90 degrees.
2. Hips should be at 90 degrees.
3. Knees should be at 90 degrees (feet flat on the floor).

If your feet dangle, get a footrest. Ideally, your keyboard should be at elbow height so your wrists remain neutral.

Monitor Height Matters

The top of your monitor/screen should be at or slightly below eye level.

• Too low? Tech neck (forward head posture).
• Too high? Dry eyes (you blink less looking up) and neck strain.

Standing Desks: Not a Magic Bullet

Standing all day is just as bad as sitting all day (hello, varicose veins). The Goal: Movement.

• Sit for 45 mins.
• Stand for 15 mins.
• Walk for 5 mins.

The 20-20-20 Rule for Eyes

Every 20 minutes, look at something 20 feet away for 20 seconds. Digital eye strain is real, and it kills your focus.

Conclusion

You only get one spine. Optimizing your setup isn't an expense; it's an investment in your career longevity.