Ergonomic Essentials for Remote Work: Chair Setup, Screen Height & Micro‑Breaks

Remote work offers flexibility, but without proper ergonomics, it can lead to discomfort and long-term health issues. At PostureWorks, we emphasize the importance of an optimized workspace—especially for those seeking physical therapy for posture. Here’s how to set up your home office for maximum comfort and productivity.

A quality ergonomic chair is crucial for spinal health and comfort. Look for these features:

• Adjustable height: Your feet should rest flat on the floor, with knees at a 90-degree angle.
• Lumbar support: The chair should support the natural curve of your lower back.
• Adjustable armrests: Keep your shoulders relaxed and elbows close to your body.
• Seat depth: There should be a small gap between the edge of the seat and the back of your knees.

If your chair lacks these features, consider adding a seat cushion or lumbar pillow. Good posture reduces strain and supports the benefits of physical therapy for posture.

Proper monitor placement is essential:

• Top of screen at or just below eye level: This keeps your neck in a neutral position and prevents hunching.
• Arm’s length distance: Position your monitor about 20–30 inches from your eyes to reduce eye fatigue.
• Laptop users: Use a laptop stand or stack books to raise the screen. Pair with an external keyboard and mouse for flexibility.

Sitting for hours can cause stiffness and pain. Incorporate micro‑breaks into your routine:

• Stand and stretch every 30–60 minutes: Use a sit/stand desk or simply stand up and move around.
• Walk to retrieve items: Place printers or other tech across the room to encourage movement.
• Wrist and shoulder stretches: Gentle movements prevent repetitive strain injuries.

Micro‑breaks are proven to boost circulation, reduce fatigue, and support the goals of physical therapy for posture.

• Ergonomic chair with lumbar support
• Desk at proper height (elbows at 90°)
• Monitor at eye level, arm’s length away
• External keyboard and mouse for laptops
• Good lighting to reduce eye strain
• Regular micro‑breaks and movement

PostureWorks recommends these ergonomic essentials for anyone working remotely. By prioritizing your chair setup, screen height, and frequent micro‑breaks, you’ll protect your posture, enhance comfort, and support your long-term health—especially if you’re considering or undergoing physical therapy for posture.