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  • Writer's pictureHannah Kurz, PT, DPT

How to Improve your Work from Home Setup

Improve your ergonomics, reduce your pain!


With many of us working from home these days, appropriate posture and positioning at your work from home (WFH) desk is key to reducing or preventing postural pain. If you are suffering from neck/shoulder, back, wrist, or even eye/head discomfort, it might be time to take a closer look at your WFH ergonomics. Use the following checklist to help!

  • Make sure your feet are flat on the ground with your hips and knees at 90-100 degrees. In other words, your thighs should be parallel to the floor. Adjust chair height or use blocks or wedges under your feet as needed to achieve this position.

  • Shoulders should be relaxed with your forearms at 90-100 degrees (parallel to the floor). For some, this may mean removing or adjusting armrests.

  • Your low back should be supported by your chair with your buttocks scooted all the way back. Use lumbar rolls or slightly recline your seat back to achieve this.

  • Wrists should be neutral or slightly flexed (tilted down). Wrist padding and an ergonomic mouse can help with this.

  • Your monitor should be at arm's length away and at the same height as your eyes with your head in neutral. Try an adjustable computer stand to raise the height of your computer to eye level.

  • Consider a standing desk and alternate between standing and siting every 30 minutes. If a standing desk isn't an option for you, be sure to stand up from your desk every 20-30 minutes to stretch, take a short walk, or get a snack/drink. During this time, allow your eyes to "soft focus" or take in wide lens view.

  • Pro tips:

  1. If you are often on the phone, consider a bluetooth headset to avoid the temptation to cradle the phone between your ear and your shoulder.

  2. Consider blue light glasses to reduce eye strain. This feature can be added to an existing prescription or used on its own.

  3. Get as much natural light in your work space as possible. If no natural light is available, get a small warm light lamp to brighten your area.

Contact us for additional workspace tips as well as individualized exercise program for postural health!

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