Ergonomics for Desk Workers

Developers spend 8-10 hours a day sitting. If your setup is poor, you are slowly damaging your body. RSI (Repetitive Strain Injury) and back pain are career-ending threats that are often ignored until it is too late.

The 90-90-90 Rule

Your elbows, hips, and knees should all be at 90-degree angles. Your feet should be flat on the floor. If they don't reach, get a footrest. Your monitor should be at arm's length, with the top of the screen at or slightly below eye level.

Take Breaks

The best ergonomic position is the 'next one'. Movement is key. Stand up every hour. Look at something 20 feet away for 20 seconds (the 20-20-20 rule) to reduce eye strain.

Conclusion

Invest in a good chair and keyboard. They are your tools of the trade. You wouldn't run a marathon in flip-flops; don't code 10 hours a day on a kitchen stool.