Dev Health Hack #3 – Let’s talk posture 👀

Hi fellow devs, coders, and wonderful humans 👋

We spend hours behind a screen, so let’s ensure our setup isn’t slowly wrecking our bodies.

This edition is about desk posture: how you sit, how your screen is placed, and why your shoulders might be more tense than they were during your last sprint planning 😅

Just like before, these tips come from one developer to another. No fluff. Just what works 💻🪑

Let’s get into it 👇

🪑 Set up your desk like a pro

If you’re going to sit, at least sit right. These tweaks to your desk setup take a few minutes, but your back, neck, and shoulders will thank you later.

Here’s what I aim for:

✅ Legs at a 90° angle: Your thighs should be parallel to the ground, and your feet flat. Do not dangle your legs forward.

✅ Screen height at eye level: The top of your monitor should be at (or slightly below) eye level. Stack a few books under it if you have to—no shame in the monitor-Jenga game 📚 At best, you invest in a monitor arm to position your monitor in all positions. (Check Amazon or another retailer, they have multiple ones)

✅ Arm support: Your elbows should be close to your body, at 90–100°, resting on your chair’s armrests or the desk. This takes the pressure off your shoulders.

✅ Straight back, relaxed shoulders: Sit up straight but not stiff. The chair should support your back. Keep your shoulders low.

✅ Keyboard and mouse at the right height: You shouldn’t have to stretch your arms forward to type or move the mouse. Keep things close and comfortable.

👉 Bonus tip: Set a reminder every hour to reset your posture.

You can use your phone or an app like Standing Coder (yes, I built that 😉) to nudge you at the right moments, especially during deep work.

We’re not designed to sit for 8+ hours. But if we must, let’s at least do it right 💪

Catch you in the next one,

Ray ✌️