🖥️ How to Create an Ergonomic Home Office (Without Spending a Fortune)

Setting up a home office? You don’t need to spend thousands — just a few smart changes can prevent back pain, eye strain, and burnout.

Here’s how to make your space ergonomic on a budget.

1. Start With the Chair (It Matters Most)

If you sit for hours a day, a poor chair is the fastest way to develop back and neck pain.

What to do:

  • Choose a chair with lumbar support and adjustable height

  • Look for mesh backs for breathability

  • Don't overspend — you can find great chairs under £150

🔗 Need help choosing one?
👉 See the Best Office Chairs UK 2025

2. Fix Your Screen Height

If your monitor or laptop is too low, you’re guaranteed to slouch and crane your neck.

Fix it:

  • Use a laptop stand or stack books under it

  • Your eyes should hit the top third of the screen when sitting upright

  • Add an external keyboard and mouse if using a laptop

3. Use a Footrest (or a Stack of Books)

Your feet should rest flat — not dangle.

Why it matters:

  • Improves circulation

  • Supports your lower back

  • Reduces fidgeting and fatigue

Tip: You can use a box or thick book stack if you’re just starting out.

4. Watch Your Desk Height

A common mistake is using dining tables or desks that are too tall.

Ideal height:

  • Elbows at 90 degrees when typing

  • Shoulders relaxed, not hunched

If your desk is too high, raise your chair and add a footrest to stay balanced.

5. Lighting and Eye Care

Staring at a screen too long can cause headaches and fatigue.

Fix it:

  • Add a desk lamp with soft, indirect lighting

  • Use the 20–20–20 rule: every 20 minutes, look 20 feet away for 20 seconds

  • Consider blue light filters or glasses

Final Tips for a Healthier Setup

  • Stand up and stretch every 30–60 minutes

  • Keep water nearby — hydration affects focus

  • Keep your workspace clean and distraction-free

💡 Want to find affordable gear that works?
Check out: 👉 Best Office Gear for 2025