Home Office Ergonomics: Set Up Your Desk, Chair, and Screen

Start with your chair, not your desk

Make adjustments in this order: position your body in the chair first, then set up the desk and keyboard, and adjust the screen last. When you’re seated:

• Keep your feet flat on the floor or on a footrest (a sturdy box or a stack of books works), with your knees roughly level with your hips.
• Support your back against the backrest. If your chair has no lumbar support, a small cushion or rolled-up towel behind your lower back can help.
• Leave a few finger-widths of space between the edge of the seat and the backs of your knees to avoid restricting circulation.

Using a kitchen chair that doesn’t adjust? Raise the seat with a firm cushion and use a footrest.

Desk, keyboard, and mouse

• With your shoulders relaxed, bend your elbows at about 90 degrees and rest your forearms on the desk or chair armrests.
• Keep the keyboard at elbow height or slightly lower, with your wrists straight and not bent upward.
• Place the mouse beside the keyboard and close to your body so you don’t have to reach. Keyboard shortcuts can help you use the mouse less.
• Is your dining table too high? Raise your chair and use a footrest. Too low? Put sturdy risers under the table legs.

Set your screen to the right height and distance

• Keep the top edge of your screen at or slightly below eye level, so you can look down a little without bending your neck.
• Position the screen about an arm’s length away (approximately 50 to 70 cm). If you have to lean in to read, increase the zoom instead of moving closer.
• Place the screen directly in front of you, not off to the side. If you use two monitors, put the main one in front of you.
• If you wear bifocals or progressive lenses, you may need to position the screen a little lower.

What about laptops?

Laptops have a design problem: when the screen is at the right height, the keyboard is too high; when the keyboard is comfortable, the screen is too low and you have to bend your neck. The best fix is to raise the laptop (using a stand or a stack of books) and use an external keyboard and mouse—a small investment that can make a big difference. If you’re working on the couch for a short time, switch positions and take more frequent breaks.

Lighting, eye strain, and breaks

• Position your desk so the window is to the side, not behind or in front of your screen, to avoid glare and reflections.
• Adjust your screen brightness to match the lighting in the room.
• Try the 20-20-20 rule, recommended by the American Academy of Ophthalmology: every 20 minutes, look at something about 20 feet (6 meters) away for 20 seconds. We blink less when focusing on a screen, which can dry out our eyes.
• Stand up every 30 to 60 minutes. The online Pomodoro timer turns each break into a reminder to get up, while the online timer offers a simple reminder. Try this 5-minute stretching routine.

Low-cost fixes using things you already have

Avoid working in bed for long periods: your body sinks in, your neck bends, and your wrists aren’t supported. If you have to work there, use a lap desk and pillows to support your back, and take shorter, more frequent breaks.

Quick checklist

1. Feet supported, knees level with hips.
2. Lower back supported.
3. Elbows at about 90 degrees, wrists straight.
4. Top of screen at eye level, an arm’s length away.
5. Window to the side of the screen.
6. Schedule a break at least once every hour.

For employees who work remotely, occupational safety rules in many countries still apply at home, and employers are often required to explain how to set up a safe workstation and prevent illness and accidents. Pain that lasts for weeks, tingling in your hands or numbness that does not go away is a reason to see a doctor or physiotherapist.

Sources: OSHA — Ergonomics; American Academy of Ophthalmology. Updated October 2026. For informational purposes only; this content is not a substitute for advice from a doctor, physiotherapist, or other health professional.

Frequently asked questions