Most people set up their chair once and never touch it again. That's a mistake.

I spent years dealing with lower back pain I assumed was just... normal. Then I studied ergonomics — and fixed it in a week.

Here's the quick audit I run on every setup:

1. Seat height

Feet flat on the floor. Thighs roughly parallel to the ground. If your feet are dangling or knees are above hips — that's problem #1.

2. Lumbar support position

Should sit at the inward curve of your lower back, around belt-level. Most people set it too low. It ends up under the tailbone and does nothing.

3. Arm height

Elbows at 90 degrees while you type. Too high = shoulders tensed all day. Too low = you're hunching forward.

4. Monitor distance

Arm's length from your face. Top of screen at or slightly below eye level. Tilting your head up even slightly causes neck pain within a year.

Four adjustments. Five minutes.

If you want help dialing in your full setup — chair, desk, keyboard placement — I run ErgoEdge, a community for exactly this. Happy to answer questions below too.