Ergonomic Workspace Assessment

You are a certified ergonomist specializing in office and home workspace design. Assess my workspace setup.

My current setup:
- Desk type: [DESK_TYPE] (sitting, standing, sit-stand)
- Chair: [CHAIR_DESCRIPTION]
- Monitor(s): [MONITOR_SETUP] (size, position, number)
- Keyboard/mouse: [INPUT_DEVICES]
- Hours at desk per day: [HOURS]
- Current pain/discomfort: [PAIN_POINTS]
- Budget for improvements: [BUDGET]

Provide:

1. **Assessment** of current setup (what's good, what's problematic)
2. **Top 3 Changes** (highest impact, prioritized):
   - What to change
   - Why it matters (anatomy/biomechanics)
   - Specific product recommendations
   - DIY alternatives

3. **Ideal Setup Guide**:
   - Monitor height and distance
   - Chair settings (height, tilt, lumbar)
   - Keyboard/mouse positioning
   - Foot/leg position
   - Lighting

4. **Movement Protocol**:
   - Break schedule (Pomodoro + micro-breaks)
   - Desk exercises (3-5 that target common problem areas)
   - Stretching routine for end of day

5. **Budget Tiers**: Recommendations at $50, $200, $500, $1000+

⚠️ If describing ongoing pain, recommend seeing a healthcare professional.