A good home office setup puts your screen at least 20 inches (about 50 cm) away, with the top line at or below eye level, your elbows bent between 90 and 120 degrees, your feet flat on the floor and your back supported. Then you get up often: the HSE says short, frequent breaks, such as 5 to 10 minutes every hour, are better than 20 minutes every 2 hours. Get those basics right before you buy any gadgets.
The home setups that cause the most aches aren't usually the bargain ones. They're the ones where a laptop sits flat on the kitchen table all day and nobody moves for hours. This checklist comes from two official sources: the UK's Health and Safety Executive guidance on display screen equipment and home working, and the computer workstation guides from OSHA, the US workplace safety agency.
The setup at a glance
| Part of your setup | What the guidance says |
|---|---|
| Screen distance | OSHA suggests at least 20 inches away, with 20 to 40 inches (50 to 100 cm) preferred |
| Screen height | The top line of the screen at or below eye level |
| Screen angle | Directly in front of you, no more than 35 degrees to the left or right |
| Elbows | Close to your body, bent between 90 and 120 degrees |
| Wrists and hands | Straight, in line and roughly parallel to the floor |
| Feet | Fully supported by the floor, or a footrest if the desk can't be lowered |
| Back | Supported by a backrest with lumbar support |
| Breaks | HSE: short and often, such as 5 to 10 minutes every hour |
Choosing a chair that supports you
OSHA's chair guide is more practical than most product pages, and it's free. A backrest should follow the natural curve of your spine and give lumbar support you can adjust in height, it should recline at least 15 degrees from vertical, and the seat should let your feet rest flat on the floor or a footrest. Armrests, if you have them, should be soft and let your shoulders relax. It also recommends a five-leg base with casters and says to try different chairs before you buy one. If your chair has no lumbar support, a rolled-up towel or a removable cushion works as a stopgap.
Getting the screen right
Most neck and eye strain at home comes from the screen, and it's the easiest thing to fix. OSHA explains that a screen too far away makes you lean forward, while one too close makes your eyes work harder and pushes you into awkward postures. If you're working from a laptop, raise it on a stand and use a separate keyboard and mouse, so the screen can sit at eye level while your hands stay low. If you mostly work from paper, put the paper directly in front of you and the screen slightly to the side.
Move more than you think you need to
OSHA is blunt about this: however good your posture is, sitting still in the same position for long periods isn't healthy. It suggests small adjustments to your chair, standing up and walking around for a few minutes, and doing some tasks standing, such as calls, reading and meetings. The HSE adds that breaks should let you get up from your workstation and move around, or at least stretch and change posture.
Your 15-minute home office check
- Sit back in your chair and check your lower back is supported. If not, add a cushion or rolled towel.
- Adjust the seat so your feet are flat and your thighs are roughly parallel to the floor.
- Bring the keyboard close so your elbows stay by your sides at 90 to 120 degrees.
- Raise the screen until the top line is at or just below eye level.
- Push the screen back to at least 20 inches (about 50 cm), then increase text size if you need to.
- Turn the screen to face you directly, not angled off to one side.
- Set a reminder to stand up and move for a few minutes every hour.
If you employ people who work from home
The HSE says employers have the same health and safety responsibilities for home workers as for anyone else, whether people work from home long term or split their time between home and the workplace. Its guidance lists stress and mental health, using equipment such as laptops safely, and the working environment as things to cover in your risk assessment. It also says to talk to your staff, because working from home doesn't suit everyone.
If you're thinking about a standing setup, read my piece on the benefits of a standing desk, and these home office decor ideas for remote workers help once the basics are in place.
My advice on setting up a home office
Start with the fixes that don't need a shopping trip: raise the screen, support your back, bring the keyboard close and move every hour. Spend money only once you know what still hurts, and buy the chair before the desk gadgets, because it's the piece you'll use all day. You won't regret that order. If you share the space with family, a corner you can leave set up beats a table you rebuild every morning.
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Frequently asked questions
How far should my screen be from my eyes?
OSHA suggests at least 20 inches, with a preferred viewing distance of 20 to 40 inches (50 to 100 cm) from your eyes to the screen.
How high should my monitor be?
OSHA says to place the monitor so the top line of the screen is at or below eye level, directly in front of you.
How often should I take breaks at a desk?
The HSE says short, frequent breaks are better than long, rare ones: for example 5 to 10 minutes every hour is better than 20 minutes every 2 hours.
What makes a good home office chair?
OSHA recommends an adjustable lumbar support, a backrest that reclines at least 15 degrees, a seat that lets your feet rest flat, soft armrests and a five-leg base with casters.
Do employers have to check home workers' setups?
The HSE says employers have the same health and safety responsibilities for home workers as for any other worker, including risk assessments that cover equipment such as laptops.
