A productive home office starts with a workstation that fits your body and the work you do—not a long shopping list. Adjust your chair, desk, screen, keyboard and lighting first; then add equipment only if a specific problem remains.
Start with fit, not furniture
There is no single arrangement that works for everyone. The U.S. Occupational Safety and Health Administration (OSHA) puts it plainly: “There is no single ‘correct’ posture or arrangement of components that will fit everyone.” Treat ergonomic measurements as starting points, then adjust for your body, available space and tasks.
Set up your chair and work surface
- Sit with your feet supported on the floor or a footrest. If your chair is too high for your feet to rest comfortably, a footrest may help.
- Use the chair’s backrest for support. If your existing chair lacks lumbar support, CDC/NIOSH notes that a rolled support can be a makeshift option.
- Relax your shoulders and position your forearms and wrists in line with the keyboard. Keep the keyboard and mouse close enough that you do not have to reach.
- Adjust the chair and work surface together: changing one can affect how comfortably you reach the keyboard or support your feet.
OSHA describes an adjustable chair as useful for support and varied sitting positions. If you are considering a replacement, weigh how long you work seated, any symptoms or history of musculoskeletal problems, and your preferences; try chairs before buying when possible. See OSHA’s chair guidance.
Position a laptop screen without compromising typing
A laptop couples the display and keyboard, so raising the screen can make typing awkward, while keeping the keyboard at a comfortable height may leave the display too low. Separate the display position from the input devices when needed.
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Choose a stand or a separate monitor
- Laptop stand: Raises the laptop’s built-in screen and can be a practical option if that display sits too low. If you raise the laptop, use a separate keyboard and mouse so you can place them comfortably.
- External monitor: Provides a separate display surface, allowing you to position the screen independently from the laptop keyboard. CDC/NIOSH describes a separate monitor as more ideal for display positioning.
As an initial placement, put the display about an arm’s length away, with its top at or below eye level. Adjust from there for comfortable viewing; this is a starting point, not a rule for every person. A book or box can temporarily elevate a screen. OSHA also identifies a docking station as one way to position a laptop monitor appropriately. See CDC/NIOSH’s work-from-home guidance and OSHA’s equipment guidance.
Reduce screen glare before buying a filter
First try changing the position of the screen and controlling incoming light. OSHA recommends placing the display at right angles to windows and other light sources, using blinds or drapes when needed, and positioning task lighting so it does not reflect on the screen. If you work with paper, a desk lamp can illuminate it while keeping light off the display. See OSHA’s monitor guidance.
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Build movement into the workday
Even a well-adjusted workstation should not lock you into one position all day. OSHA advises changing positions periodically, making small chair or backrest adjustments, stretching, standing for some tasks and walking around. Fit movement to your day; the cited guidance does not establish a universal break interval proven to improve productivity or prevent injury. See OSHA’s computer-workstation overview.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.Buy equipment only to solve a setup problem
Before purchasing anything, identify what is uncomfortable or difficult to adjust, then compare options for adjustability, compatibility with your laptop or desk, space requirements and personal comfort. Equipment can help address a particular fit or lighting issue; the guidance cited here does not establish that a specific product or purchase produces a quantified productivity gain.
| Problem to solve | Possible option | What to consider |
|---|---|---|
| Laptop screen sits too low | Adjustable laptop stand or external monitor | A raised laptop usually needs a separate keyboard and mouse. Check that a stand suits your device and desk. |
| Existing chair does not support you well | Adjustable chair or a makeshift lumbar support | Consider work duration, symptoms or history, and preference; try chairs when possible. A rolled support is a possible temporary aid, not a guarantee of comfort. |
| Feet are unsupported in your chair | Footrest | Use one if it helps you keep your feet supported while the chair and work surface are adjusted. |
| Paper work is dim, or room light reflects on the display | Room-light adjustment or task lamp | Reorient the display or control incoming light first. Position any lamp to illuminate papers without reflecting on the screen. |
For additional telework guidance, see the European Agency for Safety and Health at Work’s telework advice.
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