Ergonomic Tips for Productive Work from Home

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Written By Sam Davis Ph.D.

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As more and more people are shifting towards side hustles and remote work, it's important to ensure that you're working in an environment that promotes productivity and well-being. One of the key components of this is ergonomics. Ergonomics ensures that your workspace is designed to minimize physical strain on your body, which can help you stay comfortable and focused throughout the day. In this blog, we will discuss the basics of ergonomics and its importance for productivity. We will also provide tips on how to create an ergonomic home office, including choosing the right desk and chair, setting up your computer correctly, and incorporating essential ergonomic tools into your workspace. Lastly, we will dive into some dos and don'ts when it comes to maintaining good posture while working from home, as well as finding a balance between work and life in a home environment.

White rolling armchair beside table

The Importance of Ergonomics for Side Hustlers

Prevent discomfort and pain by prioritizing home office ergonomics. Optimize your workstation to ensure a comfortable setup. Take regular breaks to rest and stretch your muscles, especially during longer periods of work. Consider using a laptop stand or an external monitor and keyboard for better posture. And if you're experiencing any aches or pains, consult a physical therapist for personalized ergonomics tips. You deserve a workspace that supports your side hustle.

Understanding the Basics of Ergonomics

Understanding the basics of ergonomics is crucial for maintaining a healthy and productive work environment. By optimizing your home office ergonomics, you can prevent discomfort and pain that can arise from poor ergonomics. To start, ensure that your workstation is set up correctly. Position your monitor so that the top third of the screen is at eye level to avoid straining your neck. Use an external keyboard and mouse to maintain a proper wrist position and avoid discomfort.

It's also important to choose the right desk and chair. Make sure your desk is at the right height, allowing your elbows to be at a 90-degree angle and your feet comfortably flat on the floor or on a footrest. Invest in an ergonomic office chair that provides lumbar support and allows for adjustable height and backrest tilt. Additionally, consider using an external monitor to reduce eye strain and neck discomfort.

Remember to take regular breaks, stretch your muscles, and consult a physical therapist for personalized ergonomics tips. By implementing these basic ergonomic principles, you can create a comfortable and productive home setup that supports good posture and reduces the risk of discomfort or pain.

Why Ergonomics is Crucial for Productivity

Creating Your Ergonomic Home Office

When setting up your home office for optimal comfort and productivity, there are a few key factors to consider. Firstly, using a height-adjustable desk can significantly improve home office ergonomics, allowing you to switch between sitting and standing throughout the day. Additionally, prioritizing work from home ergonomic tips will help you avoid discomfort and potential long-term health issues. Setting up your workstation at eye level ensures better posture, reducing strain on your neck and back. Keeping essential items within easy reach in your home office setup will minimize the need for stretching or awkward movements. Finally, investing in a good office chair with proper lumbar support can prevent lower back pain during longer periods of sitting. By implementing these ergonomic practices into your home setup, you can create an environment that promotes comfort and productivity.

Choosing the Right Desk and Chair

When setting up your home office, it's crucial to choose the right desk and chair for optimal home office ergonomics. Select a desk that is the right height and distance from your body, allowing you to maintain a comfortable posture. Opt for a chair with proper back support and ergonomics at home to prevent discomfort and pain. Consider investing in a standing desk to alternate between sitting and standing positions throughout the day. Ensure that the chair's armrests are at the right height, supporting your upper arms. Avoid working from a kitchen table, as it may not provide the necessary ergonomics for long periods of work. Remember, a well-designed home setup can significantly improve your productivity and overall well-being.

Setting Up Your Computer Correctly

To set up your computer correctly for optimal ergonomics at home, follow these tips. Position the top third of your screen at eye level to reduce strain on your neck and eyes. Ensure that the keyboard is at the right height, level with your elbows, to maintain good posture. Use a wrist rest to keep your wrists in a neutral position while typing. Keep the mouse at a distance that allows easy reach without straining your arm. Consider using a second monitor for increased productivity and better ergonomics at home.

Importance of Proper Lighting

Proper lighting is essential for your home office setup, especially when it comes to avoiding eye strain during longer periods of work. To ensure optimal workspace lighting, consider using a desk lamp with adjustable brightness. Position the light source at the right height and angle to avoid glare on your screen. While natural light is beneficial, be mindful of any screen reflections it may cause. If you find yourself working at night, opt for a desk lamp with a warm, eye-friendly light.

Essential Ergonomic Tools for your Workspace

When working from home, it is important to have the right ergonomic tools in your workspace to promote comfort and productivity. One essential tool is an ergonomic keyboard and mouse, which can help prevent wrist discomfort and repetitive strain injuries. Additionally, investing in an adjustable monitor stand allows you to find the right height and tilt for your screen, reducing neck and eye strain. Consider adding a footrest and back support cushion for added comfort and maintaining good posture. Finally, utilizing a timer or app to remind yourself to take breaks from long periods of sitting is crucial for your overall well-being.

Ergonomic Keyboards and Mice

When setting up your home office, it's important to invest in ergonomic keyboards and mice. Choose a keyboard with a comfortable design that reduces strain on your wrists. Opt for a mouse that fits the natural shape of your hand for easy navigation. Look for keyboards and mice with wrist rest support to maintain a neutral wrist position. Consider wireless options for increased flexibility in your workspace setup. Explore recommendations from ergonomists to find the best keyboard and mouse options suited to your needs.

Adjustable Monitor Stands

When setting up your home office, one crucial aspect of ergonomic design is utilizing adjustable monitor stands. These stands allow you to achieve the perfect height and angle for your monitor, promoting optimal posture and minimizing strain on your neck and upper back. Positioning the top of the screen at eye level is recommended to maintain proper ergonomics while working from home. Additionally, consider using a second monitor, positioned at the correct height, to enhance productivity. Ensure that your monitor stand is stable and secure to prevent any potential accidents.

Footrests and Back Support Cushions

To create a comfortable working posture, it's recommended to place a footrest under the desk. This will help support your feet and promote better ergonomics in your home office setup. Additionally, consider using a back support cushion to maintain a healthy and pain-free back. Look for cushions that provide the right level of cushioning to ensure optimal comfort. Remember to adjust the height of the footrest to maintain the right distance from the chair. Use footrests and back support cushions as needed, based on your individual requirements.

Ergonomic Do's and Don'ts While Working from Home

Maintaining good posture throughout the workday, even when working from home, is essential for optimal home office ergonomics. Taking regular breaks from longer periods of sitting can help prevent discomfort and strain. Avoid working from the bed, as it can lead to poor ergonomics at home. Instead, invest in a proper home setup with a comfortable chair and use a laptop stand, external monitor, and external keyboard if possible. Remember to consult a physical therapist if you experience any aches or pains from poor ergonomics.

Posture Tips for Home-based Workers

Maintaining good posture is crucial for home-based workers. Make sure you sit up straight with your back against the chair to support a healthy spine. Keep your keyboard at elbow height and your arms at a 90-degree angle to optimize ergonomics. Avoid crossing your legs, as it can impact blood circulation and posture. Take short standing breaks throughout the day to stretch your body and alleviate any discomfort. Consider incorporating yoga or posture-improving exercises into your work from home routine for added benefits.

The 20/20/20 Rule for Eye Strain

To reduce eye strain and fatigue while working from home, you can follow the 20/20/20 rule. Every 20 minutes, take a break from your screen and focus on something at least 20 feet away. This helps relax the eye muscles and prevent eye fatigue. Additionally, remember to blink your eyes 20 times during these breaks to keep them moisturized. By incorporating the 20/20/20 rule into your work routine, you can improve long-term eye health and minimize the negative effects of prolonged screen time.

Balancing Work and Life in a Home Environment

Balancing work and personal life in a home environment is crucial for maintaining productivity and overall well-being. To achieve this, it's important to set clear boundaries between work and personal time. Creating a dedicated workspace helps to mentally separate the two aspects of your life. Establishing a daily routine ensures that you have structure and can effectively manage your time. Prioritizing self-care and relaxation is essential for preventing burnout. By maintaining a work-life balance, you can thrive in both your professional and personal spheres.

Is It Time to Rethink Your Work-from-Home Setup?

Assess the setup of your work-from-home space to ensure optimal ergonomics. Adjust the height of your chair and desk for comfortable positioning. Consider using a supportive chair cushion for added comfort and invest in a good keyboard and mouse setup. A standing desk can help promote better posture.


To ensure a productive and comfortable work-from-home experience, it's crucial to prioritize ergonomics. By understanding the basics of ergonomics and its impact on productivity, you can create a home office that promotes comfort and reduces the risk of strain or injury. Choose the right desk and chair, set up your computer correctly, and pay attention to proper lighting for a well-designed workspace. Additionally, invest in ergonomic tools such as keyboards, mice, adjustable monitor stands, footrests, and back support cushions to enhance your comfort levels. Remember to maintain good posture and follow the 20/20/20 rule to prevent eye strain. Finally, find the right balance between work and life in a home environment by reassessing your setup and making necessary adjustments. Prioritize your well-being and create an ergonomic workspace that supports your productivity and overall health.

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