Desk Setup and Posture for your Home Office

Many of us are working from home these days, and our normal "ergonomic" desk set up that we had at work may not be an option for you at home. Dr. Paula Sauer has created this video to go over tips & tricks to set up your workstation better at home. Posture awareness in seated and standing are also give, as well as guidelines for when to change your position.

Ergonomics at Home Video on YouTube

Additional free content found here --> Align Physical Therapy YouTube Channel


In general:

  • Use yoga blocks, books or small boxes to change either the surface height of your table or chair
  • Sit upright with you head, shoulders, and rib cage over your hips. Use tone of your belly to support yourself in this position
  • Use the back rest of your chair, but use a pillow or semi-flared small ball at your mid back to give you a better upright position
  • Monitor level should be at the height or your eyes, or tilted in a way where you can glance down without hunching forward to see the screen
  • Wrists and elbows should ┬ábe relatively parallel at elbow height.
  • Change your body position - get up, move around, stretch, and reset your posture before you start working again.
  • Set a timer and change your position or do a posture check every 45-60 minutes.
  • Use both seated and standing options to work.

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