5 Essential Desk Ergonomics Tips for Working from Home

Why Ergonomics Matters

With more people working from home, we are seeing a significant increase in posture-related problems. Kitchen tables, sofas, and makeshift desks are not designed for 8 hours of computer work. The good news is that a few simple changes can make a big difference.

1. Set Your Screen at Eye Level

Your monitor should be directly in front of you, with the top of the screen at or slightly below eye level. This prevents you from looking down (which strains your neck) or up (which causes neck and shoulder tension). Use a laptop stand, books, or a monitor arm to achieve the right height.

2. Keep Your Elbows at 90 Degrees

When typing, your elbows should be bent at roughly 90 degrees, with your forearms parallel to the floor. If your desk is too high, raise your chair and use a footrest. If it is too low, consider a keyboard tray or adjustable desk.

3. Support Your Lower Back

Your chair should support the natural curve of your lower back. If it does not, use a small cushion or rolled towel for lumbar support. Avoid chairs that are too soft or that you sink into, as these do not provide adequate support.

4. Position Your Feet Flat

Your feet should rest flat on the floor or a footrest, with your knees at about the same level as your hips. Crossing your legs or sitting with feet dangling can contribute to back pain and circulation problems.

5. Take Regular Breaks

No matter how perfect your setup, sitting for extended periods is harmful. Set a timer to stand up and move every 30-45 minutes. A short walk, some stretches, or simply standing while on a call can help.

Need a Professional Assessment?

If you are already experiencing pain or want to ensure your setup is optimal, we offer workplace ergonomic assessments. We visit your home or office to evaluate your workstation and provide personalised recommendations.