How To Setup An Ergonomic Home Office

How To Setup An Ergonomic Home Office

Hey there sea changers and welcome to my post where we will check out some tips and tricks on how to set up an ergonomic home office.  As we probably know, in recent times working from home has become more and more popular either as a result of workplace process changes or simply deciding to work on a different career path.

However, working in a home office can be challenging, especially when it comes to maintaining good posture and avoiding discomfort or pain. An ergonomic office setup can help you avoid these problems and increase your productivity. So let’s see how we we can get you setup properly below…

What is an ergonomic home office?

In short, an ergonomic office is a workspace that is designed and arranged to be safe, comfortable, and efficient for the people who work there. The goal of an ergonomic office is to reduce the risk of developing musculoskeletal disorders and other health problems that can result from prolonged sitting and poor posture.

Furthermore, an ergonomic office takes into account the individual needs of the worker such as their height, weight and preferred working style by optimizing the desk, chair, computer and accessories to the worker’s needs.  This can then help increase productivity, reduce discomfort and pain and promote overall health and well-being.

Setup An Ergonomic Home Office - woman at desk
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How to set up an ergonomic home office

Ok, with all that in mind, let’s have a look at some methods you can use to ensure your home office is setup in an ergonomic manner below.

1. Desk Setup

The ergonomic desk setup is a critical component of setting up an ergonomic home office and should be set up in a way that allows for comfortable and healthy postures while working. This is also where most RSI based injuries occur as it is where you spend most of your time often not moving around a lot. Here are some things to consider when setting up an ergonomic desk:

  1. Desk Height and Position: The height and position of the desk play a crucial role in ensuring that you maintain a healthy posture while working. The desk height should allow your arms to rest comfortably at your sides while your elbows are at a 90-degree angle. Your desk should be positioned in a way that allows you to sit with your back straight and your shoulders relaxed.  And if sitting is not a great option, maybe invest in a standing desk as well.
  2. Chair Height and Position: The chair is another critical component of an ergonomic desk setup. It should be adjustable and set to a height that allows your feet to rest flat with your thighs parallel to the ground. The backrest should be adjusted to support the natural curve of your spine with armrests set to a height that allows your arms to rest comfortably at your sides, with your shoulders relaxed.
  3. Desk Space and Organization: Keeping your desk space clutter-free and organized can help prevent unnecessary reaching and bending movements, reducing the risk of musculoskeletal injuries. Make sure to keep the things you use most frequently within arm’s reach (its a good thing you can’t see my desk at the moment but I will work on it I promise haha).
  4. Monitor Placement: The monitor should be positioned at a comfortable viewing distance, about an arm’s length away. The top of the monitor should be at or slightly below eye level. This helps to reduce eye and neck strain while maintaining a healthy posture. Hint:  I put my laptop on a couple of puzzle boxes to bring it up to the correct level.

By following these guidelines, you can set up an ergonomic desk that promotes healthy postures and reduces the risk of discomfort or pain caused by prolonged sitting.

Setup An Ergonomic Home Office - ergonomic diagram

Check out these: Ergonomic Desks For The Home Office

2. Computer Setup

In addition to your desk, your computer setup is equally important. Here are some tips for an ergonomic computer setup:

  • Keyboard and Mouse Placement: Your keyboard and mouse should be positioned in a way that allows your arms to rest comfortably at your sides. Consider using a keyboard tray or a stand to adjust the height of your keyboard and mouse if they are too low.  And if you can learn to use your mouse with both hands then swapping them over every couple of weeks can help immensely here too.
  • Lighting: Lighting is an essential aspect of an ergonomic office setup. The lighting should be neither too bright nor too dim and if you experience eye strain, consider using an anti-glare screen or adjusting the brightness of your monitor.  Natural light is best here so if you can be near a window, great, if not, consider a good lamp to manage light conditions as necessary.
  • Monitor Settings: Luckily, most PCs these days allow you to adjust the monitor’s brightness, contras and color temperature to reduce eye strain. Make sure these are set to match your lighting and desk setup and if you can afford it, a high-resolution monitor can also help reduce eye strain by providing sharper images as well – especially if you can attach it to your laptop.
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3. Ergonomic Accessories

In addition to your desk and computer, there are a number ergonomic accessories that you can use to optimize your office setup.  these can work well and definitely serve as a more cost effective options should your desk or chair not allow for the adjustments outlined above.  These can include:

  • Footrest: A footrest can help reduce pressure on your feet and improve your posture by keeping your knees at a 90-degree angle.
  • Wrist Rest: A wrist rest can help support your wrists while typing, reducing the risk of developing carpal tunnel syndrome.
  • Headset: A headset can help reduce neck and shoulder strain by allowing you to keep your head in a neutral position while speaking on the phone or on a video conference etc.
Setup An Ergonomic Home Office - footrest

4. Maintain Good Posture

And finally, whilst we can do all the above and have ourselves set up properly, this often tends to go out the window once we have been sitting for a while – my wife is always telling me to “sit up” as she walks past my home office.  And as maintaining good posture is essential for preventing any of the issues outlined earlier, here are some tips to keep things on the straight and narrow – even once you get tired.

  1. Sit with your back straight: When sitting, make sure to sit with your back straight, your shoulders relaxed, and your feet flat on the ground. Avoid slouching or leaning forward.
  2. Keep your shoulders relaxed: Tension in the shoulders can lead to neck and back pain. Make sure to keep your shoulders relaxed while working – concentrate on rolling them back once in a while. Take breaks to stretch your shoulders and neck periodically.
  3. Keep your feet flat on the ground: Keeping your feet flat on the ground helps to maintain a stable base of support and reduce the risk of developing lower back pain. If your feet don’t reach the ground, use a footrest to help support your feet.
  4. Take frequent breaks: Sitting for long periods can lead to stiffness and discomfort. Take breaks every 30 minutes to stand up, stretch, and move around.
  5. Exercise regularly: Regular exercise can help improve posture and reduce the risk of developing musculoskeletal injuries. Incorporate exercises that focus on core strength, back muscles, and flexibility into your daily routine.

By following these tips, you can maintain good posture and reduce the risk of discomfort or pain caused by prolonged sitting.


And there it is – how to set up an ergonomic home office. I hope it has been helpful and as usual, please do not hesitate to comment below if you have any questions, need some advice or have any experiences to share.

Do you want further assistance with any of the above or need help to build your own online business in your ergonomically sound home office?

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Until next time

Have fun


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