Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
The setup basics
Set your screen so the top is around eye level and an arm's length away. Keep your elbows near 90 degrees, wrists neutral, and feet flat on the floor or a footrest. Support your lower back so the pelvis is not slumped. A laptop almost always needs a stand plus a separate keyboard to get the screen high enough.
The habit that beats any gadget
No setup replaces movement. Stand or walk for a minute every 30 to 45 minutes, roll the shoulders back, and look away from the screen to rest your eyes. Even the best ergonomic chair causes stiffness if you sit still in it for hours. Movement is the single most protective habit.
If tension still builds
Even with a good setup, busy weeks leave many people with a tight neck and shoulders. A home-visit massage at the end of the day can ease that build-up with no travel afterwards, and we will share the few stretches that help most for your pattern.
Key takeaways
- Screen top at eye level, arm's length away
- Elbows ~90°, wrists neutral, feet supported, lower back supported
- A laptop needs a stand and separate keyboard
- Movement every 30-45 minutes beats any gadget
Frequently asked questions
Do I need an expensive ergonomic chair?
Not necessarily. Good screen height, lower-back support and regular movement matter more than the price of the chair.
How often should I take a screen break?
Aim for a short break every 30 to 45 minutes — stand, move and look away from the screen briefly. It adds up over a day.