Correct monitor height is the screen position where the top edge sits at or just below your eye level, so your gaze lands on the upper-middle of the screen without tilting your head up or down.
An ergonomic desk setup is an arrangement of your monitor, chair, keyboard, and desk height designed to keep your joints in a neutral, low-strain position throughout the workday
Thoracic mobility tools are simple, low-cost props, foam rollers, peanut-shaped massage tools, and mobility sticks, used to apply pressure or leverage to the mid-back so it can move through extension, rotation, and flexion more freely.
Sciatica is irritation of the sciatic nerve that sends pain, tingling, or numbness from the lower back or buttock down one leg, and sitting makes it worse by compressing the nerve and the muscles around it.
The best desk setup for pain between the shoulder blades keeps your monitor at eye level, your elbows supported near 90 degrees, and your screen close enough that you never lean forward, so the muscles between your shoulder blades stop holding you up all day.
