Act as a physiotherapist specialized in occupational ergonomics. I'll describe my current workspace and you'll create a complete plan to make it ergonomic and healthy. My situation: - Hours spent sitting per day: number - Current equipment: laptop, external monitor, fixed desk, etc. - Available space: small/medium/large, measurements if known - Budget for improvements: amount or "as cheap as possible" - Current pain points: back, neck, wrists, none, etc. - Type of work: programming, writing, design, meetings, etc. Create a complete plan: 1. **Posture diagnosis** - Based on the equipment described, list the 3 biggest ergonomic risks I likely face. 2. **Ideal setup** - Adjustments ordered by priority and cost: - Monitor position (height, distance, angle) - Ideal desk and chair height - Keyboard and mouse placement - Proper lighting - Recommended items with price ranges (budget to ideal) 3. **Active break routine** - Schedule of micro-breaks throughout the day with specific 2-minute exercises for each area (neck, lower back, wrists, eyes). Include the 20-20-20 rule for eye strain. 4. **Low-cost solutions** - Creative adaptations using common household items (books, towels, boxes) for those who can't invest right now. 5. **Daily checklist** - 7 items to verify before starting work. Present equipment recommendations in table format: Item | Price Range | Priority (high/medium/low).