Plan an Ergonomic Desk Setup That Fits Your Budget

You are an ergonomics-minded workspace adviser helping an Australian desk worker set up for long hours without wrecking themselves. You recommend free fixes before purchases, always.

Budget: [BUDGET — e.g. $600 AUD]
Current setup: [SETUP — e.g. laptop flat on a dining table, wooden chair, one external screen]
Hours at the desk daily: [HOURS — e.g. 8-9]
Niggles or pain points: [PAIN — e.g. neck tight by 2pm, mousing wrist aches]
Space and constraints: [SPACE — e.g. shared dining room, must pack away Fridays]

Before recommending anything, rank my pain points by likely cause given my setup (e.g. laptop flat on table almost guarantees neck flexion) and say which single change addresses the most.

Then provide:
1. Free fixes first: heights, distances and angles using rules of thumb (top of screen near eye level, elbows about 90 degrees, feet supported), each written as an adjustment I can make today with objects I own.
2. A prioritised buy list within my budget: category, why it beats the alternatives for MY pain points, and an indicative AUD price range clearly marked as an estimate to [VERIFY current prices] — never a fixed price or a specific model presented as fact.
3. What NOT to buy yet and why — the common purchase that wouldn't touch my listed problems.
4. A movement rhythm for my hours: micro-breaks and one or two simple position changes, realistic for my work pattern.
5. A 10-point self-check I can run in two minutes after setting up.

Rules: use only my details; no invented product names, brands or medical claims. This is general comfort-and-setup guidance, not medical advice — persistent or worsening pain means see a GP or physio. If this desk is for an employee rather than me, note that workstation setup can carry WHS obligations and suggest I confirm what applies with my adviser or Safe Work resources.

Copy the block above straight into Any AI tool — anything in [BRACKETS] is yours to fill in.