Many people work from a kitchen table, sofa or bed without ever planning their setup. Over long days, an awkward position can leave your neck, shoulders, back or wrists feeling uncomfortable.
Ergonomics involves positioning your workspace to suit your body. You don’t need expensive furniture. This checklist covers simple adjustments that many people find helpful. It’s general information, not medical advice.
1. Chair and Sitting Position
- Feet: keep them flat on the floor, or on a footrest or sturdy box if they don’t reach.
- Knees and hips: aim for roughly right angles, with your thighs supported by the seat.
- Back: ensure that you have a back-supported chair, or position a cushion or rolled towel on your lower back.
- Shoulders: relax them down instead of hunching up.
2. Desk Height
Your forearms should be horizontal to the ground, with your elbows close to the sides and bent at around 90 degrees. If your desk is too high, increase the height of your chair and get yourself a footrest. If it’s too low, try raising the desk safely.
3. Screen Position
- Place the screen about an arm’s length away.
- Put the top of the screen at or slightly below eye level.
- If you are working with a laptop, raise it on a support or even a pile of thick books, using a different keyboard and mouse so that your arms and neck are not in awkward positions at the same time.
See our tips for reducing eye strain from screens.
4. Keyboard and Mouse
- Keep them close enough that you don’t stretch your arms forward.
- Keep your wrists in a comfortable, fairly neutral position instead of bent sharply up or down.
- Rest your hands lightly, without pressing hard on the keys.
5. Lighting
Ensure you have adequate lighting to avoid glare on the screen. Avoid having a brightly lit window behind or directly in front of your screen.
6. Don’t Stay in One Position
The best posture is the next one. Change position regularly, stand up, stretch and walk. See our guide to staying active with a desk job.
Budget-Friendly Fixes
| Problem | Low-cost fix |
|---|---|
| Laptop screen too low | Stack books or use a stand |
| Chair lacks back support | Rolled towel or small cushion |
| Feet don’t reach the floor | Footrest or sturdy box |
| Keyboard too close or high | Separate keyboard on the desk |
| Glare on screen | Move the desk or use curtains |
When to Get Advice
See a doctor or physiotherapist if you have ongoing or worsening pain, numbness or tingling, or discomfort that wakes you at night. Don’t ignore persistent symptoms because of your desk setup.
Frequently Asked Questions
Is a standing desk necessary?
No. Changing positions and moving regularly matters more than any single piece of furniture.
Is it possible for me to work from my couch or bed?
Occasionally, but it’s harder to keep a comfortable position for long periods.
How often should I adjust my setup?
Review it whenever you notice discomfort or change your equipment.
Final Thoughts
A comfortable workspace is a series of small adjustments. Begin by ensuring your screen and chair position are correct and then change only one element at a time.
This article is for general information only and isn’t medical advice. If you have a health concern, speak to a qualified health professional.
More guides: How to Build a Healthy Work-From-Home Routine | Start Here
Sources to check and link: OSHA, CDC/NIOSH, NHS
