StretchLearn Course

Work Pain-Free: Ergonomics for Desk Workers

From chair height to micro-stretches — a practical system for anyone who sits for a living.

Beginner9 hrSelf PacedRegistered

Course Overview

What this course is designed to develop

Desk work is the leading source of preventable musculoskeletal disorders worldwide. This course translates occupational health research into step-by-step adjustments anyone can make today — no specialist equipment required. You will leave with a tuned workstation, a personalised movement schedule, and the habit frameworks to sustain pain-free productivity long term.

Learning Outcomes

What the learner should be able to understand, build, or execute.

Calibrate chair height, lumbar support, and armrest position using the 90-90-90 rule and hip-to-knee geometry

Set monitor distance, height, and tilt to stay within the 10-20 degree below-horizon viewing zone

Position keyboard and mouse to keep wrists neutral and elbows at 90-110 degrees

Design a personalised movement-break schedule using the Pomodoro cadence and the 20-20-20 rule

Perform five evidence-based micro-stretches targeting neck, thoracic spine, hip flexors, wrists, and eyes

Identify early warning signs of repetitive strain injury (RSI) and apply load-management principles to stop escalation

Curriculum Preview

Inside the curriculum: a structured path from fundamentals to execution.

Preview the course structure, see how the modules build on one another, and understand the path this program is designed to take you through.

Module 1

Module 1: Chair and Posture Foundations

Understand seated biomechanics and use the 90-90-90 principle to calibrate every adjustable element of your chair for neutral spine alignment.

3 lessons

The 90-90-90 Rule and Why It WorksContent · 45 min

Preview Enabled

Lumbar Support and Seat Pan DepthContent · 45 min

LMS Access

Armrests and Shoulder LoadContent · 45 min

LMS Access

Module 2

Module 2: Monitor and Lighting Setup

Position your monitor within the optimal viewing zone, eliminate glare sources, and configure display settings to reduce visual fatigue and forward head posture.

3 lessons

Monitor Height and DistanceContent · 45 min

LMS Access

Glare, Contrast, and Eye FatigueContent · 45 min

LMS Access

Multi-Monitor and Laptop SetupsContent · 45 min

LMS Access

Module 3

Module 3: Keyboard, Mouse, and Input Devices

Position keyboard and mouse to keep wrists in neutral, choose input devices appropriate to task loads, and eliminate the tension patterns that lead to carpal tunnel syndrome and tendinopathy.

3 lessons

Keyboard Placement and Wrist NeutralContent · 45 min

LMS Access

Mouse Position and Grip StylesContent · 45 min

LMS Access

Recognising and Managing Early RSIContent · 45 min

LMS Access

Module 4

Module 4: Movement Breaks and Micro-Stretches

Build a science-backed movement schedule into your workday, learn five targeted micro-stretches, and design a sustainable long-term habit system to prevent re-injury.

3 lessons

Designing Your Movement-Break ScheduleContent · 45 min

LMS Access

Five Evidence-Based Micro-StretchesContent · 45 min

LMS Access

Building a Sustainable Ergonomics Habit SystemContent · 45 min

LMS Access

Built for Application

A complete learning path, not a one-off inspiration hit.

This program is designed around progression: focused lessons, structured modules, applied resources, assessments, and a course rhythm that turns information into usable capability.

ergonomicsdesk setupposturerepetitive strainworkstationmovement breaksmusculoskeletal health