Tips for Creating an Ergonomic Home Office

Position your screen at arm's length, with the top aligned at or slightly below eye level. This setup prevents neck strain and reduces the likelihood of developing tech neck syndrome, a common issue among office workers.

Put frequently used items within arm's reach in what ergonomists call the "primary zone." This reduces repetitive reaching motions and maintains proper posture throughout the day. Less frequently used items can be placed in the "secondary zone," requiring a full arm extension.

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Your feet should rest flat on the floor, with knees bent at 90 degrees. Keep your back straight and shoulders relaxed. The key is to maintain neutral positions that put minimal stress on your muscles and joints.

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Natural light is best for reducing eye strain and maintaining your circadian rhythm. Position your desk perpendicular to windows to minimize glare, and use task lighting for detailed work when necessary.

Regular movement breaks are crucial for maintaining energy and preventing muscle stiffness. Set reminders to stretch, walk, or do simple desk exercises every hour.

Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This simple practice helps reduce digital eye strain and maintains visual comfort throughout the workday.