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Most Ergonomic Advice is Overcomplicated
You don’t need a $2,000 chair, a standing desk, and a special keyboard to stop hurting after work. You need your stuff positioned correctly. That’s it.
Here’s everything that actually matters, in order of importance.
1. Monitor Height (The One Everyone Gets Wrong)
The top of your screen should be at or slightly below eye level. Not the middle of the screen. The TOP.
Most people put their monitors too low because it’s easier. Then they tilt their head down 10-15 degrees for 8 hours and wonder why their neck hurts.
If you use a laptop: You need an external monitor or a laptop stand. Period. Built-in laptop screens are too low for sustained use. Your neck will hate you.
Quick test: Sit normally, close your eyes, look straight ahead, open your eyes. If you’re staring at the top third of your screen, you’re good. If you’re looking at the middle or bottom, raise the monitor.
2. Monitor Distance
Arm’s length. About 20-26 inches from your eyes.
If you lean forward to read, increase font sizes instead of moving the monitor closer. Leaning forward rounds your shoulders and strains your neck.
The real test: Can you sit back in your chair with your shoulders against the backrest and still read comfortably? If not, something’s wrong.
3. Chair Height
Feet flat on the floor. Thighs parallel to the ground. That’s it.
If your desk is too high for this, get a footrest. Don’t raise your chair until your feet dangle — that cuts off circulation to your legs.
If you’re short and your desk is fixed-height, a footrest isn’t optional. Neither is raising your chair so your arms are at the right height for typing.
4. Keyboard and Mouse Height
Your elbows should bend at about 90 degrees with your shoulders relaxed. Not shrugged up. Relaxed.
Most desks are 29-30 inches high. Most people’s typing height is 25-27 inches. The math doesn’t work. Solutions:
Standing desk: Drop the desk to your actual typing height.
Keyboard tray: Pulls out below the desk surface. Works great if you’re stuck with a fixed desk.
Raise your chair: Then use a footrest. Works but awkward.
5. Don’t Rest Your Wrists While Typing
Those wrist pads? They’re for resting BETWEEN typing sessions, not during. Pressing your wrists down while typing bends them upward and strains your tendons. That’s how you get carpal tunnel.
Float your wrists. Rest them when you pause.
6. The 20-20-20 Rule (Actually Do This)
Every 20 minutes, look at something 20 feet away for 20 seconds.
This isn’t woo-woo nonsense. Your eye muscles lock up when focused on a close object for too long. Looking at something distant relaxes them. 20 seconds is the minimum time needed for the muscles to actually release.
Set a timer. I use the one built into macOS screen time.
Things That Matter Less Than You Think
Fancy ergonomic chairs: A $300 chair adjusted correctly beats a $1,400 Aeron adjusted incorrectly. Start with positioning, upgrade later.
Standing desks: Standing isn’t better than sitting. Alternating is better than either. If you stand all day, you’ll just have different problems.
Ergonomic keyboards: Unless you already have wrist pain, a regular keyboard is fine. Position matters more than shape.
Monitor arms: Nice to have, not essential. A $15 monitor riser works if height is your only problem.
Things That Matter More Than You Think
Lighting: Bad lighting causes eye strain, headaches, and fatigue. Position your desk perpendicular to windows (not facing them, not with your back to them). Get a desk lamp that doesn’t reflect on your screen.
Movement: No position is good for 8 hours. Stand up every 30-60 minutes even if you’re not using a standing desk. Walk to the kitchen. Do a lap around the room.
Sleep: Showing up to your workstation exhausted guarantees bad posture. No amount of ergonomic equipment fixes fatigue-induced slouching.
The Minimum Viable Ergonomic Setup
- Monitor at eye level (get a $15 riser or use books)
- Monitor at arm’s length
- Chair height so feet are flat
- Keyboard at elbow height (or as close as your desk allows)
- Something to remind you to take breaks
That’s it. Do those five things and you’re ahead of 90% of office workers.
When to Actually Spend Money
If you’ve done all the above and still hurt: Now consider a better chair, standing desk, or ergonomic keyboard.
If you have existing injuries: Specific equipment might help. See a physical therapist before buying random gear.
If you work 10+ hours a day: Quality equipment becomes worthwhile because the usage is so high.
Don’t buy a $600 chair to fix problems that a $15 monitor riser would solve. Start with positioning. Upgrade selectively.