Home Ergonomics Setup

20 items · Health · Easy difficulty · 30 min

Optimize your home workstation for comfort and reduced strain in 30 minutes.

• Adjust chair height so feet rest flat on the floor

  Set seat height so thighs are roughly parallel to the floor.

• Ensure knees sit at or slightly below hip level

  Slide forward/back or change seat height to achieve this angle.

• Set lumbar support against your lower back

  Use built-in support or a small cushion at the lower back curve.

• Position monitor with the top at or just below eye level

  Raise or lower screen so you look slightly downward at centre.

• Set monitor distance about an arm's length away

  Adjust so text is readable without leaning forward.

• Tilt monitor slightly to reduce glare and neck strain

  Angle screen to avoid reflections from windows or lights.

• Place keyboard directly in front at elbow height

  Keep elbows close to body and bent ~90 degrees.

• Keep wrists neutral and avoid resting on the keyboard edge

  Use a flat or slightly negative tilt to reduce wrist extension.

• Position mouse next to keyboard at the same height

  Keep mouse close to avoid overreaching; support forearm if needed.

• Use a mouse pad with wrist support if you feel wrist strain

  Choose a thin support to keep wrists neutral.

• Arrange lighting to avoid screen glare and deep shadows

  Position lights to the side and reduce overhead glare.

• Add a task lamp for paperwork and close-up work

  Use focused light to reduce squinting and leaning forward.

• Increase screen font size and contrast for easy reading

  Adjust display scaling or app settings to reduce eye strain.

• Enable a blue-light filter in the evening

  Turn on night mode or warm color temperature after sunset.

• Keep frequently used items within arm's reach

  Place phone, notepad, and pen where you can reach without twisting.

• Use a footrest if your feet don’t reach the floor

  Support feet to maintain hip and knee angles if needed.

• Set a microbreak timer to stand and move every 30–60 minutes

  Stand, walk, or stretch for 1–2 minutes each break.

• Do quick desk stretches for neck, shoulders, and wrists

  Perform gentle movements during microbreaks to relieve tension.

• Clear cable clutter and ensure leg clearance under the desk

  Tidy wires and remove obstacles so you can sit/reposition freely.

• Take a posture photo and adjust your setup based on what you see

  Compare your posture to an ergonomic reference and tweak settings.

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