Chair: Choose an adjustable chair with proper lumbar support, allowing your feet to rest flat on the floor or on a footrest. Adjust the chair height so that your thighs are parallel to the ground and your knees are at a 90-degree angle.

 Position your desk at an appropriate height so that your wrists are straight and your elbows are at a 90-degree angle when using the keyboard. Keep the desk surface clear of clutter to allow for adequate workspace.

Position the monitor directly in front of you at arm’s length away, with the top of the screen at or slightly below eye level. Use a monitor stand or adjustable monitor arm to achieve the correct height and angle.

Place the keyboard and mouse at a height that allows your wrists to remain straight and your shoulders relaxed. Consider using an ergonomic keyboard and mouse to reduce strain on the wrists and hands.

Ensure adequate lighting in the workspace to reduce eye strain. Position task lighting to minimize glare and shadows, and adjust screen brightness and contrast settings as needed.

Neutral Posture: Maintain a neutral posture while sitting, with your head, neck, and spine aligned and supported. Avoid slouching or leaning forward, and use a chair with proper lumbar support to maintain the natural curve of your lower back.

Take regular breaks to stand, stretch, and change positions throughout the day. Incorporate microbreaks and stretches into your routine to prevent muscle fatigue and stiffness.

When lifting objects, use proper lifting techniques to protect your back and avoid strain. Bend at the knees, keep your back straight, and lift with your legs rather than your back.

Ergonomic Tools: Use ergonomic tools and equipment designed to reduce strain and discomfort, such as ergonomic keyboards, mice, chairs, and standing desks. Consider using adjustable equipment to accommodate individual preferences and needs.

Use monitor arms and document holders to position screens and documents at optimal viewing angles to reduce neck and eye strain.

Training Programs: Provide training and education on ergonomic principles and best practices to employees to promote awareness and proper ergonomic techniques. Offer resources and guidance on workstation setup, posture, and injury prevention strategies.

Conduct ergonomic assessments of workstations and job tasks to identify ergonomic risk factors and implement appropriate interventions and adjustments.