top of page

Is your home office giving you injuries??

Updated: Oct 10, 2023

Is your workstation at home causing your neck and back to niggle, or does it just not feel the same as your set up at work?

Given the amount of hours spent at your workstation, often minor changes to your environment can ease strain placed on your body and prevent the 3pm aches and pains.

Here are some simple guidelines and tips which you can use to improve the ergonomics of your workstation and increase your productivity.


  • Recline backrest to 10-20 degrees

  • Fit a curved lumbar support that can be adjusted to fit the curve of your lower back

  • Adjust height of chair so forearms are horizontal with the desk to facilitate relaxed posture

When purchasing a office chair consider:

  • Does it have adjustable controls that are easy to operate?

  • Can you adjust the height of the seat?

  • Does the backrest tilt forwards/backwards?

  • Does the seat pad tilt up/down?

When purchasing a desk consider:

  • Desk surface that allows your keyboard, mouse and writing needs all on the same level

  • A sitting desk height should be approx 680–720mm, if height adjustable, up to 1200mm

  • Desk depth of at least 800mm to allow room for monitors and legs underneath desk

Mouse & keyboard

  • Aim to position keyboard at height that will allow you to type with your elbows at a 90 degree angle

  • If possible place mouse on opposite side of the desk to your phone

  • Keep mouse next to and parallel to the keyboard as much as possible, this will reduce strain on your shoulders


  • If you are unable to adjust chair height to allow your feet to be flat on the floor, a footrest is a good way to help this

  • Ensure your knees are a little lower than your hips by adjusting the footrest accordingly

  • Ensure footrest is flat on the floor

Computer screen

  • Set up your screen at approximately arm’s length from your body

  • The top of the screen should be at eye level (you may need to raise this with a stand or hardcover books)

  • If working from a laptop ideally use a separate monitor, keyboard and mouse

  • If using two monitors throughout the day, position yourself, keyboard and mouse centrally to both screens to limit twisting

Reach zones

  • Items used most frequently e.g keyboard and mouse position within close reach

  • Items used semi frequently e.g phone within arm’s reach

  • Items used less frequently at the back of your desk

Standing work station

  • The same principles to your sitting set up apply except standing posture should be upright instead of reclined

  • Consider position of items to avoid the need for bending and twisting

  • Ensure chair is in a safe place to avoid tripping hazards

Regular breaks

  • Regular breaks from sitting as well as standing is recommended every 45-60 minutes even if you have the perfect desk setup

  • If you have a sit/stand desk you can always switch to the standing function to continue working

Still struggling with your workstation or unsure how to apply these principles to your home set up? Then why not make an appointment with one of our friendly physiotherapists who can go through your individualised set up and assist you to make changes that best suit your body and work requirements.

Call us on 9744 5066 for more information.

55 views0 comments

Recent Posts

See All


bottom of page