Work From Home Ergonomics

Many of us have transitioned from an office work environment to working from home. Have you developed new neck pain? Headaches? Back pain? If you’ve answered yes to any of these questions, your home workstation may not be set up ergonomically.

The Chair

The height of the chair must be high enough such that your elbows are bent at 90-100 degrees as your arms rest on the desk. Your feet should be flat on the floor or on a footrest. If your chair has armrests, the armrests must be at the level of the desk. Your chair should be pushed in so your face is 50-60cm away from the monitor with your back against the backrest.

The Monitor

The monitor should be at a 40-45 degree angle from your eyes as depicted, slightly below eye level. To adjust the height of your screen, you can be creative by placing your monitor on a stack of books or other items to adjust the height. Avoid placing your monitor off to one side as that can create strain on one side of your neck from constantly turning.

Body Position

When you are sitting at your workstation, your knees should be bent at 90 degrees, back should be upright and against the backrest, and eyes forward.

Standing Desk

All of the recommendations that we mentioned above, excluding the chair, apply to a standing desk as well. When using a standing desk, ensure that the height of the desk allows your back to remain upright when working. Additionally, you may use an anti-fatigue mat to help with any back pain.

Take Breaks

Most importantly, you want to avoid spending too much time in one position. Set an alarm every 1-2 hours to stretch and move around. It doesn’t have to be long, 5 minutes will do the trick. This is a perfect excuse to go for a water/coffee break!

If you still experiencing pain related to your workstation or while you work, we do offer Ergonomic Assessments and Virtual Ergonomic Assessments to help you better understand what may be causing these issues. Interested in learning more, or have a question? Please email Melisa at

Here are some stretches that you can do to help with any stiffness in the neck and back:

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