Ergonomic workstation with monitor at eye level
An eye-level monitor and supported posture reduce neck and shoulder strain across the workday.

1. Monitor at eye level

Top of the screen aligns with your eyes. Stack books under the laptop or buy a riser.

2. Chair height

Knees at 90°, feet flat. If your chair is too high, get a footrest.

3. Lumbar support

A rolled towel against your lower back works as well as a £200 chair.

4. Mouse and keyboard

Elbows at 90°, wrists neutral. External keyboard if you use a laptop daily.

5. The 20-20-20 rule

Every 20 minutes look at something 20 feet away for 20 seconds.

6. Stand and walk

2 minutes every 30. A water bottle with markings on it works as a reminder.

7. Phone

Never cradle it between ear and shoulder. Earphones or speaker only.