The shift to remote work has made home office ergonomics more important than ever. While a good chair is essential, it's just one component of a larger system. Your desk, monitor, keyboard, mouse, lighting, and even the room's temperature all interact to either support or undermine your physical wellbeing. This comprehensive guide walks you through creating a home office that promotes health, comfort, and sustained productivity.
Starting with the Foundation: Your Desk
Your desk determines the baseline from which all other ergonomic adjustments flow. The wrong desk height can render even the best chair uncomfortable, so getting this right is crucial.
Fixed vs. Adjustable Desks
Standard fixed desks typically stand 73-76cm tall, designed for users of average height. If you're significantly taller or shorter than average, a fixed desk at this height may force uncomfortable positioning. Height-adjustable desks (sit-stand desks) offer the most flexibility, allowing you to dial in the exact height for your body and alternate between sitting and standing throughout the day.
Determining Correct Desk Height
When seated with your chair properly adjusted, your desk surface should allow your forearms to rest parallel to the floor with your elbows at approximately 90 degrees. Your shoulders should remain relaxed—not raised up or reaching down. If your current desk is too high, a keyboard tray can lower the effective working surface. If it's too low, desk risers can add height.
Don't adjust your chair to compensate for incorrect desk height. Get the desk right first, then optimise your chair. Adjusting your chair to reach a desk that's too high leads to dangling feet and lost lumbar support.
Monitor Positioning
Incorrect monitor placement is responsible for a significant portion of work-related neck pain. Your monitor's position affects not just your neck but your entire posture chain.
Height
The top of your screen should be at or slightly below eye level when sitting naturally. This allows your eyes to look slightly downward at the centre of the screen, which is the most comfortable angle for extended viewing. Monitor arms or stands help achieve proper height—avoid stacking books, which creates unstable positioning.
Distance
Position your monitor approximately arm's length away—about 50-70cm from your eyes. Too close forces your eyes to work harder to focus; too far encourages leaning forward. If you can't comfortably read text at arm's length, increase font sizes or display scaling rather than moving the monitor closer.
Angle
Tilt your monitor back slightly (10-20 degrees) so it faces your eyes rather than your forehead. This reduces reflections and allows a more natural viewing angle. Avoid extreme tilts in either direction.
Multiple Monitors
If using two monitors equally, position them side by side with the inner edges touching and angled inward to form a slight V shape facing you. If one monitor is primary, centre that one and position the secondary at an angle to the side. Your primary monitor should still follow the standard height and distance guidelines.
Working directly from a laptop for extended periods is ergonomically problematic—the screen is too low when the keyboard is at the right height, and vice versa. Use a laptop stand to raise the screen, paired with an external keyboard and mouse.
Keyboard and Mouse Placement
Input device positioning affects your wrists, forearms, shoulders, and neck. Small adjustments here prevent repetitive strain injuries and chronic discomfort.
Keyboard Position
Position your keyboard so your elbows remain at approximately 90 degrees with your forearms parallel to the floor. The keyboard should be flat or have a slight negative tilt (back edge lower than front)—the built-in keyboard feet that raise the back actually encourage wrist extension and increase strain. Keep the keyboard centred in front of you, aligned with your shoulder centre.
Mouse Position
Your mouse should sit at the same height as your keyboard, close enough that you don't have to reach for it. Extended reaching causes shoulder strain. If your desk is cluttered, consider a compact keyboard without a number pad to bring the mouse closer to centre.
Wrist Position
Aim for a neutral wrist position—straight rather than bent up, down, or sideways. Wrist rests are for resting between typing bursts, not for continuous support while typing. Typing with pressure on a wrist rest increases carpal tunnel syndrome risk.
Lighting Your Workspace
Poor lighting causes eye strain, headaches, and fatigue—yet it's often overlooked in home office setup. Proper lighting reduces visual stress and helps maintain alertness.
Natural Light
Natural light is ideal for mood and circadian rhythm, but position your desk perpendicular to windows rather than directly facing them or having them directly behind you. Facing windows creates glare on screens; windows behind you create reflections. Side lighting minimises both issues while still providing natural illumination.
Task Lighting
Supplement overhead lighting with a quality desk lamp. Position it opposite your writing hand to minimise shadows when working with physical documents. For screen work, ensure the light doesn't create glare—diffused lighting works better than direct task lighting aimed at your workspace.
Screen Brightness
Match your screen brightness to your environment. In a bright room, increase brightness; in a dim room, reduce it. Stark contrast between screen brightness and ambient lighting strains eyes. Many modern displays offer automatic brightness adjustment—enable this feature if available.
Blue light from screens can interfere with sleep patterns when used in the evening. Consider using night mode features or blue light filtering after sunset, though evidence for blue light glasses' daytime benefits remains mixed.
Environmental Factors
Temperature
Cognitive performance and comfort both suffer outside a comfortable temperature range. Most people work best between 20-23°C. If you can't control room temperature, dress in layers and consider a small fan or space heater as needed.
Noise
Noise distractions impair focus and increase stress hormones. If your home environment is noisy, consider noise-cancelling headphones, a white noise machine, or acoustic treatments. Even a bookshelf filled with books helps absorb sound in a small office.
Air Quality
Stuffy air causes drowsiness and impaired concentration. Ensure adequate ventilation, consider an air purifier if needed, and add plants that improve air quality. Opening windows periodically refreshes indoor air.
Movement and Breaks
Even the most perfectly ergonomic static setup won't compensate for the human body's need for movement. Build opportunities for motion into your workspace and routine.
Sit-Stand Options
Alternating between sitting and standing reduces the risks associated with prolonged static posture. If a full sit-stand desk isn't feasible, desk converters that sit atop existing desks offer a more affordable option. Aim for a 3:1 or 2:1 ratio of sitting to standing, changing positions every 30-60 minutes.
Movement Triggers
Set reminders to stand, stretch, and walk throughout the day. Link breaks to natural work rhythms—after completing a task, finishing a call, or sending an important email. Some people use pomodoro timers (25 minutes work, 5 minutes break) to enforce regular movement.
Walking Meetings
For phone calls that don't require screen sharing, take them while walking. Pacing during calls provides movement, often improves creative thinking, and can make long calls more tolerable.
Putting It All Together: The Setup Checklist
Use this checklist to verify your home office meets ergonomic standards:
- Chair: Feet flat on floor, thighs parallel, lumbar supported, shoulders relaxed
- Desk: Allows 90-degree elbow angle when typing
- Monitor: Top at eye level, arm's length away, slight backward tilt
- Keyboard: Flat or negative tilt, centred with shoulders
- Mouse: Same level as keyboard, within easy reach
- Lighting: Natural light from side, no glare on screen, matched brightness
- Environment: Comfortable temperature, managed noise, good air quality
- Movement: Standing option or regular break reminders in place
Creating an ergonomic home office isn't a one-time task—it's an ongoing process of adjustment and optimisation. As your work patterns change, as you update equipment, or as you notice new discomfort, revisit your setup. The investment in ergonomics pays dividends in reduced pain, improved focus, and sustained productivity throughout your career.