Preventive Awareness
Office Ergonomics & Posture Awareness Checklist
Practical awareness steps to help you review your daily workstation setup.
1. Screen Eye-Level & Viewing Distance
Position the top edge of your monitor at or slightly below eye level, roughly an arm's length (50–70 cm) away, to minimize sustained forward head posture.
Setup Tip: When working on a laptop, pair a laptop stand with an external keyboard and mouse.
2. Seat Height & Lumbar Support
Adjust chair height so your hips sit level with or slightly above your knees. Gentle backrest contact helps maintain spinal proprioception during desk tasks.
Setup Tip: A hip-to-torso angle around 95°–105° often reduces static lumbar strain.
3. Keyboard, Mouse & Relaxed Shoulders
Keep elbows close to your sides bent at roughly 90°–100°, forearms supported without shrugging your shoulders, and the mouse close to your body's midline.
Setup Tip: Avoid resting your wrists sharply against hard desk edges while typing.
4. Foot Contact & Popliteal Clearance
Place both feet flat on the floor with ankles neutral, leaving two to three fingers of space between the front seat edge and the back of your knees.
Setup Tip: Use a stable footrest if your feet do not reach the floor comfortably.
5. Micro-Breaks & Daily Movement Rhythm
No workstation replaces regular posture variation. Standing up for 1–2 minutes every 45–50 minutes supports circulation and fascial tissue gliding.
Setup Tip: Take brief phone calls standing up to naturally break prolonged sitting blocks.
To build a regular movement habit beyond workstation ergonomics
Explore the Preventive Exercise Guide →