“Sit up straight” is vague and hard to maintain for eight hours. Better ergonomics reduce awkward neck and shoulder positions and build in movement — because the best posture is your next posture.
Screen height
Top of the monitor at roughly eye level keeps your neck neutral. Laptops on a desk alone force a downward gaze; use a stand (or stack of books) plus an external keyboard when you work for long stretches.
Chair and desk
Hips slightly above knees, feet flat on the floor or a footrest, and forearms level to the keyboard reduce strain. If your chair lacks lumbar support, a small rolled towel at the low back can help — but the fit is individual.
Mouse and phone
Keep the mouse close to the keyboard to avoid reaching. For phones, bring the device to eye level for extended reading instead of dropping your head forward for minutes at a time.
Micro-breaks
Every 30–45 minutes, stand, stretch, or walk for one to two minutes. These breaks improve circulation and reset muscle tone more than perfect “static posture” ever will.
Disclaimer: General guidance only. If you have pain that persists, book an assessment.