How to Set Up Your Home Office Ergonomically – Physio Advice

Due to this pandemic more and more people are forced to work from home. We are seeing more and more clients that come into our clinic due to poor ergonomic setup. Hence, we think it’s important to address this issue today.

Desk & Chair

  • Desk is about 90 degree to your elbow
  • Desk Height is 68 cm to 72 cm above floor


  • Hip/ Knee/ Ankle 90 degree
  • Arm rest +/- as long as arm rest are not blocking your chair from moving forward towards the desk
  • Ideally arm rest under the table
  • Lumbar support? Where should you position it?

Keyboard and Mouse

  • Keyboard positioned directly in front of you,(letter B should be right in front of you)
  • Wrists maintained in neutral position – elbows should be at 90 degrees, forearms parallel to the floor
  • Keyboard legs are down (legs up causes excessive wrist extension)
  • Keyboard positioned 60 to 80mm from the edge of the desk
  • Mouse positioned directly next to the keyboard – elbows should be by your side when performing mouse movements
  • Wrist kept in neutral when using the mouse (i.e. not inclined or tilted) – consider alternating the mouse from the left to right hand side to minimise overuse injuries.


  • Monitor/VDU positioned directly in front of you and the keyboard        
  • Monitor/VDU positioned approximately one arm’s length away from you
  • Eye level falls within the top 1/3 of monitor screen when looking straight ahead
  • Minimal reflection on screen – if there is glare, try tilting the screen slightly downwards
  • If using 2 monitors have screens at the same level, set up as above and sit directly in front of the middle of the screens – avoid twisting your head and torso to view screens

Both eyes can see about 140 degrees, but the area where both eyes can see is only about 120 degrees, the area of focus is even smaller to about only 60 degrees. So you do want to make sure your monitor is within the “focus area” of your field of vision for both eyes.

If after trying out all these hacks and tips and you are still experiencing aches and pain, it’s time for you to seek some professional help.

Here at Capital Physiotherapy we can help you accurately diagnose and treat your aches and discomfort.

If you still have issues with your pain or if you wish to continue your rehab for full rehabilitation of your issues, we strongly encourage you to book a physiotherapy appointment with one of our fully qualified physiotherapists here in Capital Physiotherapy. Our physiotherapist will be able to give you more individualised advice that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For questions and other physiotherapy concerns, visit us at any of our physio clinics near you or send us an email at We also provide Telehealth Consultation for your safety and convenience during this pandemic.