How to Set Up an Ergonomic Home Office (Step by Step)
Quick answer: to set up an ergonomic home office, start with the chair: feet flat, thighs level and lower back supported. Then set the desk so your elbows are at about 90 degrees with straight wrists, place the screen an arm's length away with the top at eye level, and keep the keyboard and mouse close. Use a separate keyboard and mouse with a laptop, add good lighting, and take a short break from the screen every hour.
Working from a sofa or kitchen table is fine for a day, but over weeks it leads to sore necks, backs and wrists. The Health and Safety Executive (HSE) publishes guidance on display screen equipment for workplaces, and the same principles apply at home. This guide turns them into simple steps.
Step 1: Set up your chair
- Adjust the seat height so your feet are flat on the floor and your thighs are roughly level.
- Sit back so the backrest supports the curve of your lower back. Adjust the lumbar support if your chair has one.
- Leave a gap of two to three fingers between the seat edge and the back of your knees.
- Set armrests low enough that your shoulders stay relaxed, or flip them up.
- If your feet do not reach the floor once the chair is at desk height, use a footrest.
Read our guide to the best office chair for back pain if your chair does not adjust.
Step 2: Set desk and keyboard height
With your shoulders relaxed, your elbows should bend at about 90 degrees and your forearms should be level with the desk, wrists straight. Most fixed desks are around 72cm to 76cm high. If yours is too high, raise the chair and add a footrest. A sit-stand desk lets you set this exactly. See our standing desk guide.
Step 3: Position your screen
| Setting | Target |
|---|---|
| Distance | About an arm's length away |
| Height | Top of the screen at or slightly below eye level |
| Angle | Tilted slightly back, directly in front of you |
| Two screens | Main screen in front, second to the side, or both angled inwards equally |
| Glare | Side-on to windows, not facing or backing onto them |
Laptop users should raise the laptop on a stand to eye level and use a separate keyboard and mouse.
Step 4: Keyboard and mouse
- Keep the keyboard straight in front of you with space in front for your wrists.
- Keep the mouse close, beside the keyboard, so you do not reach.
- An ergonomic mouse such as the Cherry Stream Mouse Ultimate (£73.98) or a compact keyboard like the Cherry KW 9200 Mini Wireless Keyboard (£58.98) can reduce reaching and wrist strain.
Step 5: Lighting, noise and temperature
- Use natural light where you can, plus a desk lamp for evenings.
- Reduce glare with blinds and screen brightness that matches the room.
- Keep the room comfortably warm and ventilated.
Step 6: Move regularly
HSE guidance recommends regular breaks or changes of activity away from the screen. Short, frequent breaks are better than long, rare ones. Try standing for calls, a 5 minute walk each hour, and looking at something in the distance every 20 minutes to rest your eyes.
Home office equipment checklist
| Item | Why | From our range |
|---|---|---|
| Adjustable office chair | Back support and correct height | Ergonomic office chairs |
| Desk of the right size and height | Room for screen, keyboard and notes | Home office desks |
| Sit-stand desk or converter | Change position through the day | Sit-stand desks |
| Separate keyboard and mouse | Correct posture with a laptop | Ergonomic keyboards and mice |
| Printer | Print at home without a trip out | Printers and scanners |
If you have ongoing pain, numbness or tingling, see your GP or a physiotherapist. If you work from home for an employer, ask them about a home workstation assessment.
Frequently asked questions
How should a home office desk be set up?
Elbows at about 90 degrees with straight wrists, screen an arm's length away with the top at eye level, and keyboard and mouse close together.
What height should my monitor be?
The top of the screen should be at or slightly below eye level, about an arm's length away.
Is working on a laptop bad for posture?
Using a laptop for long periods makes you look down. Raise it to eye level and use a separate keyboard and mouse.
How often should I take breaks from the screen?
Take short breaks or change activity regularly, ideally a few minutes every hour.
Does my employer have to provide equipment for home working?
Employers have health and safety duties for home workers who use screens regularly. Ask your employer about a workstation assessment.
