Desk Setup and Posture Tips for People Working from Home
Since the shift to remote work, more people than ever are working from the kitchen table, couch, or bed and it’s taking a toll on their bodies. Neck pain, shoulder tension, lower back stiffness, and even headaches are common complaints we hear at the clinic from those working at makeshift home setups.
The good news? A few simple adjustments to your home office ergonomics and posture habits can make a big difference. In this post, we’ll cover practical tips for setting up your desk and supporting your body throughout the workday plus how osteopathy can help relieve pain and prevent long-term issues.
Common Postural Problems from Working at Home
Poor home office posture can lead to:
Forward head posture and neck strain
Rounded shoulders and upper back tightness
Lower back pain from unsupportive chairs or prolonged sitting
Hip tightness and reduced circulation from lack of movement
Eye strain and headaches from improper screen height
If you’re experiencing these symptoms, your desk setup may be contributing more than you realise.
Desk Setup Tips for a More Ergonomic Home Office
Optimising your workstation can reduce strain on your spine, muscles, and joints. Here are key ergonomic desk setup tips:
Screen Height
Your monitor should be at eye level, about an arm’s length away. If you’re using a laptop, consider a laptop stand or stack of books to raise the screen, and use a separate keyboard and mouse.
Chair Support
Choose a chair that supports your lower back’s natural curve. If your chair isn’t adjustable, use a lumbar cushion or rolled-up towel for support.
Desk Height
Your desk or table should allow your elbows to rest at 90 degrees by your sides when typing. Avoid shrugging your shoulders or hunching forward.
Foot Position
Keep your feet flat on the floor or on a footrest, with knees at about hip level to reduce pelvic tilt and lower back pressure.
Keyboard & Mouse
Your keyboard and mouse should sit close to your body to avoid overreaching and shoulder tension. Your wrists should stay straight not bent up or down. Ideally your keyboard and mouse should be far enough away that your forearms all the way up to and including your elbows are resting on the table.
Lighting & Glare
Ensure your workspace is well-lit and your screen isn’t causing eye strain or glare. Adjust brightness and use blue light filters if needed.
Check out this photo, showing the perfect ergonomic set up.
Healthy Posture Habits During the Workday
Even with the best setup, sitting still all day isn’t ideal. Your body thrives on movement. Here are a few posture and movement tips to support your musculoskeletal health:
Take a posture break every 30–60 minutes
Stand up and stretch or walk around regularly
Try a standing desk or alternate between sitting and standing
Use movement reminders or apps to prompt breaks
Practice diaphragmatic breathing to reduce tension
How Osteopathy Can Help with Work-from-Home Pain
If you’re dealing with ongoing neck, shoulder, or back pain from working at home, osteopathy offers a gentle, hands-on approach to relieve discomfort and restore mobility.
Your osteopath can:
Address postural imbalances through soft tissue techniques and joint mobilisation
Help reduce muscle tension caused by prolonged sitting
Offer individualised advice on ergonomics and movement
Support your nervous system and stress response with cranial and visceral techniques
Guide you through home stretches and exercises to maintain posture and mobility
Working from home doesn’t have to mean living with discomfort. A supportive desk setup and mindful movement can go a long way in preventing injury and improving your quality of life. If you’re struggling with pain from poor posture, don’t wait for it to become chronic - osteopathic treatment can help you feel and function better.