What should I fix first?

Tick what bothers you. You get a suggested order based on OSHA guidance. This is general information, not medical advice: if you have ongoing pain, numbness or tingling, see a clinician.

What is going wrong?

Lower back or hips hurt after sitting Neck, shoulders or eyes feel strained Wrists or forearms ache while typing or mousing I work on a laptop screen and laptop keyboard all day I sit for most of the day with no breaks Glare or poor lighting on my screen or desk I type or take notes while on calls (holding a phone or earbuds in odd ways) I just want to spend a stipend wisely

Show my order

Free fixes before you buy anything

• Follow the six-step setup process: adjust the chair, then keyboard and mouse, then monitor, then re-adjust the chair, then arrange the rest of the desk, then change positions often. A federal fact sheet says more than two-thirds of office workspace problems can be solved this way. Source: U.S. Office of Congressional Workplace Rights: Computer Workstation Setup fact sheet (checked Oct 17, 2026)
• Put the monitor directly in front of you, at least 20 inches away, with the top of the screen at or below eye level, and perpendicular to windows to cut glare. Source: OSHA eTool: Monitors (checked Oct 17, 2026)
• Keep elbows near your body, forearms roughly parallel to the floor, wrists straight. Source: OSHA eTool: Keyboards (checked Oct 17, 2026)

One community example (not advice): in a r/WFH thread a commenter said back and shoulder discomfort often comes from desk height and armrests, not only the chair. Source: Reddit r/WFH: Best ergonomic office chair under $500 (checked Oct 17, 2026)