Why Home Office Ergonomics Matters
The COVID-19 pandemic moved millions of employees to working from home, often with minimal equipment and guidance — and today remote and hybrid working are a permanent part of everyday life. Most people found themselves working on a laptop at the kitchen or living-room table, without an ergonomically sound setup.
This shift highlighted how important ergonomic practices are in the home office — not only to prevent musculoskeletal problems, but also to maintain productivity and wellbeing.
The Correct “Neutral” Body Posture
Before adjusting your equipment, it helps to understand what a “neutral” posture means: the position in which your joints are naturally aligned and your body is loaded as little as possible. Aim for:
- Head upright and in line with your torso, without tilting forward or back.
- Shoulders relaxed, with your arms hanging naturally at your sides.
- Elbows close to the body, bent at roughly 90–120°.
- Wrists and forearms straight and roughly parallel to the floor.
- Thighs parallel to the floor and feet fully supported on the floor (or on a footrest).
No posture is “correct” if held for a long time — so neutral posture is the baseline, but movement and changing position are just as important.
Key Ergonomic Adjustments for Your Home Office
Monitor
Place the monitor directly in front of you, about an arm’s length away (roughly 50–70 cm). The top of the screen should be at eye level or slightly below, so your gaze falls naturally a little downward. A monitor that is too high is worse than one slightly too low, because it forces the neck to extend. Sit so that any window is to the side (not behind or in front of the screen) to avoid reflections that tire the eyes.
Chair
Use a chair with lower-back support and adjustable height, so your knees are roughly level with your hips. Your feet should rest fully on the floor (or a footrest if needed), and your shoulders should stay relaxed when your arms rest on the armrests or desk.
Organising your space
Keep frequently used items close to you to avoid awkward, repetitive movements. Make sure there is enough free space around the desk so you can move your legs comfortably and change position throughout the day.
Keyboard & mouse
Use an external keyboard and mouse for a more natural wrist and hand position, reducing the risk of strain. Keep the mouse close to the keyboard so your elbow doesn’t move away from your body.
Protecting Your Eyes: the 20-20-20 Rule
When we look at a screen, we blink less, which leads to dryness, blurred vision and headaches. An easy way to protect your eyes is the 20-20-20 rule: every 20 minutes, look at something about 6 metres (20 feet) away for 20 seconds. This rests the eye muscles and reduces visual fatigue.
Movement and Changing Positions
The best posture is… your next posture. No position, however correct, is healthy if held for hours. Make sure to:
- change position often and make small adjustments to your chair or backrest,
- stand up and walk around for a few minutes regularly,
- alternate between sitting and standing work, if you can.
If you use a sit-stand desk, in the standing position the keyboard should be at about elbow height and the monitor between horizontal and ~35° below.
Budget-Friendly, Practical Solutions
You don’t always need specialised equipment to improve your ergonomics:
- Use a cushion for lower-back support.
- Raise your laptop with books (combined with an external keyboard).
- Take regular breaks to stretch and change position.
Even small changes can make a significant difference to your comfort, health and performance.
The Specialized Workplace Physiocare Approach
The environment we work in at home is often not ergonomically designed, which loads the body and increases the risk of musculoskeletal complaints. With small but targeted adjustments, you can improve your comfort, health and productivity.
At Workplace Physiocare, interventions are delivered by an occupational health physiotherapist, based on Occupational Health practices and tailored to the needs of each organisation. A professional ergonomic assessment identifies the real contributing factors in your own space and recommends targeted solutions — from equipment changes to a personalised exercise programme — something generic advice cannot replace.
Find out more about our specialist services for the prevention and management of ergonomic issues:
How to Book an Ergonomic Assessment (Office or Home)
Bringing meaningful ergonomics into your company, supporting your team wherever they work, is straightforward. Follow the steps below to get started:
- Get in touch: Send us your request at info@workplace-physiocare.gr or fill in the contact form.
- Initial discussion: We arrange a short call to understand your needs (number of employees, location, working model — e.g. fully remote or hybrid, current problems).
- Proposal & delivery: We send you a tailored proposal and set a date for an on-site assessment at your offices, or a remote assessment (DSE Assessment) for your employees’ home offices.
Contact us today and see how good ergonomics can improve wellbeing and productivity across your organisation, both in the corporate office and at home.
Blog written by Michail Arvanitidis
This information is general and does not replace individual medical or physiotherapy advice. For personalised guidance, consult a qualified health professional.
References:
- Davis, K. G., Kotowski, S. E., Daniel, D., Gerding, T., Naylor, J., & Syck, M. (2020). The Home Office: Ergonomic Lessons From the “New Normal”. Ergonomics in Design, 28(4), 4-10. https://doi.org/10.1177/1064804620937907
- Canadian Centre for Occupational Health and Safety (CCOHS). Office Ergonomics – Positioning the Monitor. OSH Answers Fact Sheets.
- Occupational Safety and Health Administration (OSHA). Computer Workstations eTool – Good Working Positions.