Posture & Wellness Resources

Science-backed guidance for maintaining healthy posture and well-being in your home office

Ideal Sitting Posture

The Elements of Proper Seated Posture

Person demonstrating proper seated posture at desk

Correct Posture

Person demonstrating poor seated posture at desk

Incorrect Posture

Key Positioning Elements

Eyes: Screen top at or slightly below eye level
Head: Balanced position, not leaning forward
Shoulders: Relaxed and back, not hunched forward
Back: Fully supported, maintaining natural curve
Elbows: Bent at approximately 90° angle
Wrists: Straight position, not bent up or down
Feet: Flat on floor or supported by footrest

Common Problems to Avoid

Tech Neck: Forward head posture from looking down
Shoulder Tension: Shoulders raised or rounded
Lower Back Strain: Slumping or lacking support
Wrist Compression: Incorrect height or angle
Leg Circulation Issues: Improper seat height or depth
Eye Strain: Incorrect monitor distance/height

Dr. Anna Bergman

Occupational Health Specialist

"Remember that even with perfect posture, your body is not designed to remain static. Regular movement is just as important as correct positioning. Aim to change positions or stand up for a few minutes every 30-45 minutes."

Break Schedules for Optimal Performance

Strategic Break Planning for Productivity & Health

Research shows that strategic breaks improve focus, creativity, and physical wellbeing. Follow these evidence-based schedules to optimize your workday:

Pomodoro Method

25 minutes of focused work
5 minute break (stand up, stretch)
After 4 cycles, take a 15-30 minute break
Best for: Tasks requiring concentration

90-Minute Focus Blocks

90 minutes of deep work
20 minute significant break
Aligns with natural ultradian rhythm
Best for: Complex, creative work

52-17 Method

52 minutes of concentrated work
17 minutes of complete break
Based on productivity research
Best for: Varied task workdays

Microbreak Activities (1-5 minutes)

Physical Reset

Stretch arms overhead
Roll shoulders and neck
Focused breathing exercises
Stand and do gentle twists

Visual Reset

20-20-20 rule: Every 20 minutes, look 20 feet away for 20 seconds
Close eyes and cup palms over them
Focus on something natural/distant

Mental Reset

Brief meditation
Drink water mindfully
Look out window at nature
Listen to one favorite song

Dr. Matthias Weber

Cognitive Performance Researcher

"The quality of breaks matters as much as their frequency. True breaks involve stepping away from screens and doing something physically and mentally different from your work tasks. This allows your brain to process information in the background while reducing physical strain."

Desk Height Guide

Finding Your Optimal Desk Height

Proper desk height is foundational to ergonomic comfort and plays a critical role in preventing repetitive strain injuries.

Seated Position Measurements

Sit in your chair with feet flat on the floor, knees at 90° angle
Relax your shoulders and bend your elbows to 90°
Measure from floor to elbow - this is your ideal desk height
The desk surface should allow your forearms to rest parallel to the floor

General Guidelines (Seated)

For people 5'8" to 5'10" (173-178cm): 28-30" (71-76cm)
For people under 5'8" (173cm): 25-27" (63-69cm)
For people over 5'10" (178cm): 29-31" (74-79cm)

Standing Position Measurements

Stand in comfortable shoes with relaxed posture
Bend elbows to 90° with upper arms close to body
Measure from floor to elbow - this is your ideal standing desk height
Your wrists should be straight when typing, not bent up or down

General Guidelines (Standing)

For people 5'8" to 5'10" (173-178cm): 41-43" (104-109cm)
For people under 5'8" (173cm): 38-40" (97-102cm)
For people over 5'10" (178cm): 44-46" (112-117cm)

Adjusting Your Setup

Chair Adjustments

Height: Feet flat on floor or footrest
Depth: 2-3 fingers gap behind knees
Lumbar: Support should hit the natural curve of lower back

Monitor Position

Distance: Arm's length (about 20-24")
Height: Top of screen at eye level
Angle: Slight tilt (10-20°) away from user

Keyboard & Mouse

Position: Directly in front, close to edge of desk
Height: Elbows at 90°, wrists straight
Consider: Keyboard tray if desk is too high

Erik Lundgren

Certified Ergonomic Consultant

"If using an adjustable desk, program your sitting and standing heights into memory presets to ensure consistency. If you find yourself frequently changing the height away from your presets, it may indicate your initial measurements need revisiting."

Expert Tips from Occupational Health Professionals

Dr. Sofia Lindström

Physical Therapist, University of Zürich

"The body adapts to positions we hold regularly. Establish a movement routine that counters your working posture - if you're forward-focused at a desk all day, incorporate backward-bending stretches into your breaks. These 'postural opposites' help maintain muscular balance and joint mobility."

Thomas Egger

Ergonomic Workplace Designer

"Consider the environmental factors of your workspace beyond furniture. Natural light should ideally come from the side, not behind or in front of your screen. Use adjustable lighting that can be brightened for focus tasks and softened for creative work. The color temperature should shift throughout the day - cooler in morning, warmer in afternoon."

Dr. Jana Müller

Occupational Health Researcher

"Many people focus only on their seated or standing posture, but transitions between positions are equally important. When moving from sitting to standing, activate your core slightly before rising to engage proper support muscles. This 'movement hygiene' reinforces good patterns and prevents compensatory movements that can lead to pain."

Lars Petersen

Certified Ergonomist

"Your ergonomic setup should evolve with your body's needs. What works well in your 30s may need adjustment in your 40s and beyond. Schedule periodic reassessments of your workspace setup, especially after any changes in your physical condition, weight, or if you notice new discomfort patterns emerging."