Key points 

• A proper workstation setup is crucial for comfort, health, and productivity in both office and remote work settings. 

• Poor posture and ergonomics can cause pain, eye strain, fatigue, and decreased focus. 

• Even the best equipment won’t help without healthy habits like sitting upright, stretching, and taking regular breaks. 

• Staying hydrated and varying your posture throughout the day can help reduce physical and mental fatigue. 

• Workstation essentials include a supportive chair, a desk at or just below elbow height, and a screen at or just below eye level. 

• Laptop users should use an external keyboard and mouse and elevate the screen to avoid neck strain. 

• Home office setups should prioritise ergonomic furniture, good lighting, and clear, clutter-free spaces. 

• Warning signs like persistent aches, numbness, or headaches indicate it’s time to adjust your setup. 

• Employers are legally responsible for supporting remote employees’ health and safety at their workstation.  

• Movement is essential—no matter how ergonomic your space, regularly changing positions is key to long-term well-being. 

The modern workstation 

Whether you're working from a traditional office or a home setup, the positioning of your chair, desk, and monitor plays a critical role in influencing your comfort, well-being, and overall productivity. 

This guide explores the key elements of creating a healthier, more ergonomic workspace, along with actionable strategies and best practices to help prevent discomfort and reduce the risk of long-term injury. 

Why workstation setup matters 

A poor workstation setup isn’t just uncomfortable—it’s a recipe for physical strain and decreased performance. Poor posture and repetitive strain can lead to: 

• Back and neck pain 

• Eye strain and headaches 

• Muscle fatigue and stiffness 

• Reduced productivity and focus 

Whether you're typing up reports, leading Zoom meetings, or deep into design work, your workspace should support—not sabotage—your well-being. 

Healthy workplace habits to adopt

Even the most high-tech ergonomic chair won’t save you if you’re stuck in one position all day. Here are some essential habits to keep you moving and pain-free: 

• Sit back, not slouched: Keep your buttocks at the back of your chair and relax into the backrest. Aim for a natural “S”-shaped spinal curve and make sure the lumbar support on your chair is adjusted to support the natural curve in your spine. 

• Break it up: Take short breaks away from your screen at least twice an hour. These pauses help reset your posture and reduce mental fatigue. 

• Stretch often: Regularly stretch your arms, neck, shoulders, and back to relieve tension. Even short micropauses—3–10 seconds every few minutes—can make a difference. 

• Stay hydrated: Drinking water throughout the day helps with focus, reduces fatigue, and supports your body’s recovery from long periods of sitting. 

• Get up to read: If you need to read documents, consider standing at a high surface or moving around to vary your posture. 

Workstation setup basics 

No two bodies are the same, so your workstation should be tailored to you. Here's a step-by-step guide: 

Chair 

• Feet flat on the floor (use a footrest if needed) 

• Thighs parallel to the ground 

• Backrest supports the natural curve of your spine 

• Adjust seat tilt so knees are slightly lower than hips 

Desk 

• Elbows at 90 degrees and close to your body 

• Shoulders relaxed 

• If sitting, desk should be just below elbow height 

Monitor

• Top of the screen at or just below eye level 

• About an arm’s length away 

• Tilted slightly back to avoid glare

Keyboard & mouse 

• Positioned close to avoid overreaching 

• Keep your wrists neutral, not bent 

• Keep the keyboard flat; avoid using keyboard feet 

• Consider wrist supports or switch mouse hands occasionally 

Laptop users 

• Use an external keyboard and mouse 
  
  
• Elevate your laptop screen to eye level with a stand or stack of books 

Setting up your home office 

Remote work offers flexibility but also presents new challenges. You're now responsible for creating a safe and productive environment. 

Essentials for home workstations 

• Adjustable chair with proper lumbar support 

• External monitor, keyboard, and mouse 

• Desk at appropriate height (use boxes or stands to adjust) 

• A clutter-free area with good lighting and airflow 

Don’t forget safety! 

• Keep cords tidy and walkways clear 

• Check that electrical equipment is safe and outlets aren't overloaded 
  
  
• Use smoke detectors and lock doors if you're home alone 

Signs it’s time to adjust your set up 

Pay attention to what your body is telling you. Early signs of workstation-related issues include: 

• Persistent aches or soreness after working 

• Numbness or tingling in your hands or arms 

• Headaches, especially behind the eyes or neck 

• Discomfort that interferes with sleep or daily activities  

Ignoring these signs can lead to more serious musculoskeletal disorders. The sooner you adjust, the better. 

The role of employers in work-from-home health 

According to the Health and Safety at Work Act 2015, employers have a duty to ensure workers’ health and safety—even when they’re working from home. This could includes: 

• Providing workstation setup guidance 

• Supplying or subsidising ergonomic equipment 

• Conducting workstation assessments (virtually or in-person) 

• Encouraging open communication around discomfort or stress 

Workers, in turn, must cooperate with health and safety policies and communicate any concerns early. 

Your workstation environment matters too 

Other often-overlooked factors in a healthy workspace include: 

• Temperature & humidity: Too cold? You’ll feel stiff. Too hot? You’ll tire quickly. 

• Air quality: Let fresh air in and clean regularly to reduce dust and allergens. 

• Lighting: Natural light is best, but supplement with a desk lamp if needed. Avoid screen glare. 

• Noise Levels: Reduce distractions with noise-cancelling headphones or choose a quieter space. 
   

The importance of movement during your workday 

No matter how ergonomic your setup, movement is key. Try: 

• Walking around during phone calls 

• Alternating between sitting and standing every hour 

• Stretching your neck, arms, and back regularly  

Even a well-designed workspace can’t undo the damage of staying in one position all day. 

Conclusion

Investing in your workstation setup—and taking regular breaks—can transform your workday from uncomfortable to energising. Whether you’re at home or in the office, the goal is to create a space that supports your body and mind. 

If you experience ongoing pain, don’t wait. Speak to your manager and consult a professional such as an occupational therapist, physiotherapist, or other occupational health expert. Click here to find an Active+ physio or occupational therapy service near you.