The Ultimate Ergonomics Guide: Saving Your Back, 8 Hours at a Time

We spend 1/3 of our lives in bed and another 1/3 in a chair. You probably bought a nice mattress. Start treating your chair with the same respect.

Related reading: See our articles on setting up your home office and fitness for developers for more insights.

The 90-90-90 Rule#

When sitting:

1. Elbows should be at 90 degrees.
2. Hips should be at 90 degrees.
3. Knees should be at 90 degrees (feet flat on the floor).

If your feet dangle, get a footrest. Ideally, your keyboard should be at elbow height so your wrists remain neutral.

Monitor Height Matters#

The top of your monitor/screen should be at or slightly below eye level.

• Too low? Tech neck (forward head posture).
• Too high? Dry eyes (you blink less looking up) and neck strain.

Standing Desks: Not a Magic Bullet#

Standing all day is just as bad as sitting all day (hello, varicose veins). The Goal: Movement.

• Sit for 45 mins.
• Stand for 15 mins.
• Walk for 5 mins.

The 20-20-20 Rule for Eyes#

Every 20 minutes, look at something 20 feet away for 20 seconds. Digital eye strain is real, and it kills your focus.

Conclusion#

You only get one spine. Optimizing your setup isn't an expense; it's an investment in your career longevity.

---

Further Reading:

• OSHA Computer Workstation Guidelines - Official workplace ergonomics standards from the Occupational Safety and Health Administration.
• Cornell University Ergonomics Web - Research-based ergonomic guidelines and workstation setup recommendations from Cornell's Human Factors and Ergonomics Research Group.
• Learn more about our editorial team and how we research our content.