Sitting correctly for reading or screen work reduces strain on your eyes, neck, and back. Good posture works together with appropriate visual correction to keep you comfortable.
Posture Basics
Sit with your feet flat on the floor or a footrest, knees roughly level with or slightly below the hips, and your back supported by the chair. Keep your head upright rather than leaning forward, with shoulders relaxed.
- Place the screen directly in front of you at a comfortable distance
- Use an adjustable chair and desk height where possible
- Avoid prolonged twisted or slouched positions
- Keep frequently used items within easy reach to minimise stretching
Movement and Breaks
Even with ideal posture, remaining still for long periods leads to stiffness and fatigue. Regular short breaks to stand, stretch, and change focus support both musculoskeletal and visual comfort.
- Combine movement breaks with the twenty-twenty-twenty rule
- Alternate tasks that use different positions or distances when possible
- Consider ergonomic assessment if you have persistent discomfort at work
- Report ongoing neck or back pain to your healthcare provider
