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I'm a physical therapist who works remote now too. Your $500 should go to: 1) External keyboard & mouse ($50), 2) Laptop stand to raise screen ($25), 3) Decent office chair with lumbar support ($200), 4) Balance ball to alternate sitting ($30), 5) Anti-fatigue mat for standing periods ($40), 6) Wrist rest ($15). Remaining budget: blue light glasses or better lighting. The variety of positions is more important than any single perfect position!
FORGET expensive chairs! I wasted $300 on a 'ergonomic' chair that still hurt after 2 hours. The game changer was setting a 20 minute timer to MOVE. Just stand up, stretch for 2 mins, maybe do 5 squats or walk around. No chair will help if youre static all day. For your budget get a decent chair ($200) and spend the rest on a sit/stand desk converter (~$200) so you can alternate positions.
External monitor at eye level is non-negotiable! I mounted an affordable 24" monitor ($150) on a stack of books at first, then upgraded to a proper monitor arm ($30-50). Your neck will thank you for not looking down all day. Also, get a separate keyboard and mouse so you can position them optimally.
For eyestrain specifically - try the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds. Also get blue light glasses (real ones, not fashion ones). I got mine for $50 and headaches stopped within days. Also check your screen brightness - should match the room lighting.
I had same issues! The most underappreciated upgrade is lighting - eye strain often comes from contrast between bright screen and dark room. Get a proper desk lamp with adjustable brightness (~$30) and position it to eliminate screen glare. For back issues, a lumbar support pillow ($25) did more for me than an expensive chair.
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