Small adjustments can make a noticeable difference in how your body feels throughout the workday. These changes don’t require a full overhaul—just better positioning and alignment.

Start with these key adjustments:

• Raise your screen so the top of the monitor is at or slightly below eye level to reduce neck strain
• Position your screen directly in front of you to avoid constant rotation or asymmetry
• Keep your keyboard and mouse close so your elbows stay near your body (not reaching forward)
• Support your forearms on the desk or armrests to reduce shoulder and neck load
• Adjust your chair height so your hips are level with or slightly higher than your knees
• Use lumbar support to maintain the natural curve of your lower back
• Ensure your feet are flat and supported—use a footrest if needed
• Keep frequently used items within reach to avoid repeated strain

Movement is also important. Alternating between sitting and standing—especially with a sit-stand desk—can reduce prolonged load and improve circulation when used appropriately. The goal is not to stand all day, but to change positions throughout the day.

These adjustments are simple but highly effective when applied consistently.

Most people are one or two adjustments away from feeling significantly better.

If you want a structured, personalized approach, an ergonomic assessment can identify exactly what needs to change and provide targeted recommendations for your setup.