A practical Home Office Ergonomics Checklist you can follow to make sure your workspace supports comfort, health, and productivity:
🪑 Seating & Posture
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The chair height allows your feet to rest flat on the floor (or on a footrest).
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Knees are at roughly 90° with thighs parallel to the floor.
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Backrest supports the natural curve of your spine (especially the lower back).
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Armrests allow shoulders to relax without hunching.
🖥 Monitor Placement
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Top of the screen is at or slightly below eye level.
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Monitor is about an arm’s length (50–70 cm) away.
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Screen is directly in front of you, not angled to one side.
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Brightness/contrast adjusted to avoid eye strain.
⌨ Keyboard & Mouse Position
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Keyboard is at elbow height (elbows bent about 90°).
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Wrists are straight, not bent up or down.
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Mouse is next to the keyboard, not far away.
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Consider using a wrist rest to reduce strain.
💡 Lighting
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Work area is well-lit with minimal glare on the screen.
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Natural light is used when possible, but direct sunlight is avoided on monitors.
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Desk lamp provides focused light for reading/writing.
🧍 Movement & Breaks
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Take a short break every 30–60 minutes.
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Stand, stretch, or walk to promote circulation.
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Alternate between sitting and standing if using a sit-stand desk.
📦 Desk Organisation
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Frequently used items are within easy reach.
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Cables and equipment are arranged to avoid clutter.
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The foot area under the desk is clear for comfortable leg movement.