1. Find your natural posture.

Bring your chair away from the desk and sit up comfortably. The aim is to feel like you are driving the car with your shoulders relaxed, feet on the floor and hands on your lap and your tail bone sticking out a little bit. If you feel comfy this is what we call your “natural posture”.

With this feeling you can now build an ergonomic workstation that supports this posture.

2. Position your screen

Monitor position.Placed in such a way where it does not cause arching of the neck or protrusion of the chin. Screen size.Big enough to allow you to read from 18 inches away without hunching forward with your upper back. Screen height.Is also very important to avoid bad neck posture and build up of tension around your neck and shoulders.

3. Adjust that chair

Shape. Think back to your natural posture. With your tailbone sticking out just a bit, andyour vertebrae in their slight curve, the lumbar portion of your spine points in toward your belly. To help you sustain this posture, find a chair that offers good lumbar support.

Length. When you sit down, there should be a little space between the edge of the chair and the back of your knees, about the size of your fist. Depending on the chair, you might be able to adjust the seat depth accordingly.

Height. When you sit, your feet should be on the floor in front of you, and your thighs should be slightly below your hips.

4. Get up and move

Now the work home setup is perfect we need to get up and move. Our bodies are not meant to be on a seated position for long hours. Even if you have perfected your posture and sitting position, you must schedule physical activity and exercise on a regular basis. The World Health Organisation (WHO) recommends a three minute break every 30 minutes. So, get up and step away from the screen, stretch, walk and breath.

5. Organise your day in advance

Organise your workday to include a variety of tasks, breaks, and exercises.

These allow you to vary your posture, rest your muscles, and minimise muscle tension and soreness.