Ergonomic Desk Setup Checklist: How to Avoid Pain While Working from Home

Working from home has its perks — but without the right setup, it can quickly lead to back pain, sore wrists, and stiff necks. An ergonomic desk setup helps you stay comfortable, prevent injuries, and get more done without feeling drained by the end of the day.

Whether you’re designing a new workspace or tweaking your current one, use this ergonomic checklist to create a healthier, more productive environment.

1. Chair Height and Support

Your chair is the foundation of your setup. If it’s not supportive, everything else suffers.

• Feet flat on the floor: Your knees should bend at about 90° with your feet resting naturally.

  
  

• Back support: Choose a chair with lumbar support (or add a small cushion).

  
  

• Adjustable height: Make sure your seat lets your arms align comfortably with your desk.

  
  

Not sure where to start? Check out our guide to the Best Ergonomic Chairs for Small Spaces (Under $200).

2. Desk and Elbow Position

The goal is to keep your elbows at a relaxed 90° angle while typing.

• Desk height: For most people, 28–30 inches works well — but it depends on your body height.

  
  

• Armrests: They should lightly support your arms without shrugging your shoulders.

  
  

• Wrists straight: Avoid bending your wrists upward or downward while typing.

  
  

• Adjusting for tall desks: If your desk is too tall, raise your chair so your elbows are properly aligned with the keyboard, and use a footrest if needed. Alternatively, a keyboard tray can help maintain a comfortable typing position without changing chair height.

3. Monitor Placement

A poorly placed monitor is one of the most common causes of neck strain.

• Eye level: The top of your screen should be at or slightly below eye level.

  
  

• Distance: About 20–30 inches away (roughly an arm’s length).

  
  

• Avoid glare: Position your monitor perpendicular to windows for less eye strain.

  
  

If your monitor sits too low, a monitor riser is an affordable fix.

4. Keyboard and Mouse Alignment

Reaching or twisting for your keyboard/mouse leads to shoulder and wrist pain over time.

• Close and level: Keep both right in front of you, not off to the side.

  
  

• Neutral position: Your wrists should stay straight while typing/clicking.

  
  

• Consider ergonomics: Split keyboards and vertical mice can reduce strain if you work long hours.

5. Lighting and Eye Comfort

Ergonomics isn’t only about posture — your eyes matter, too.

• Natural light: Aim for a bright but indirect light source.

  
  

• Task lighting: Use a small desk lamp instead of overhead glare.

  
  

• Match screen brightness: Keep your monitor brightness similar to the surrounding light to reduce eye fatigue during long work sessions.

6. Movement and Breaks

Even the best ergonomic setup can’t replace movement.

• Change positions: Alternate between sitting and standing if possible.

  
  

• Stretch breaks: Every hour, stand, stretch, or walk for a few minutes.

  
  

• Micro-movements: Roll your shoulders, tilt your neck, and flex your wrists throughout the day

Looking for more ways to upgrade your workspace? Check out our guide to 10 Minimalist Desk Accessories Under $50 for simple, affordable add-ons that make a big difference.

Final Thoughts

Designing a workspace that’s ergonomic and stylish doesn’t have to be complicated. By focusing on small but impactful choices, you can create a setup that supports your posture and keeps your space looking clean.

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