How should your desk be set up for working from home?
This blog will help you have a better understanding on how to correctly set your desk up for those working from home.
Setting up your desk properly while working from home is essential for maintaining good posture, reducing discomfort, and preventing long-term issues like back pain, eye strain, and repetitive strain injuries.
1. Chair Setup
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Chair height: Your feet should rest flat on the floor (or a footrest) with knees at a 90–100° angle.
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Lower back support: Use a chair with built-in lower back support or add a lumbar pillow to maintain the natural curve of your spine.
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Seat depth: There should be a 2–3 finger gap between the edge of the seat and the back of your knees.
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Armrests (if available): Should support your forearms without lifting your shoulders. Keep elbows close to your body at about a 90° angle.
2. Monitor Placement
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Distance: About an arm's length away (20–30 inches).
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Height: Top of the screen should be at or slightly below eye level, so you’re looking slightly downward.
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Angle: Tilt the monitor back slightly (10–20°) to reduce glare.
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Multiple monitors: Align them side by side and at the same height if you use both equally. If one is primary, place it directly in front of you.
3. Feet & Legs
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Flat feet: Rest your feet flat on the floor or use a footrest.
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Avoid crossing legs: It can affect circulation and posture.
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Leg room: Make sure you have space under the desk to stretch and move your legs.
4. Movement & Taking a break
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Stand/stretch every 30–60 minutes.
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Consider a sit-stand desk or alternate between sitting and standing.
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Do simple stretching exercises to relax your neck, shoulders, and back.
These are very generic tips for setting up your home desk correctly and some may differ from person to person.
If you are continuing to get aches and pains, you should consider incorporating regular sports massage into your routine.​ Sports Massage can help with reducing muscular tightness, joint stiffness and overall discomfort.
If you are unsure on whether a sports massage can help you, drop us a message or email on phsportstherapy@outlook.com.
Posted on 31.08.2025