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How to Create a Better Work-From-Home Setup

How to Create a Better Work-From-Home Setup

We see you over there—hunched over that laptop in your home office. Curled up nice and comfy on the couch for a Zoom meeting. Answering a few work emails from the warmth of your bed. 

It’s easy to get comfortable when you’re working from home, and these days, many of us are doing just that. But not having the right work-from-home setup or reinforcing proper posture habits can end up wreaking havoc on your spine. 

Let’s fix that wonky WFH posture together!

Why Posture Matters

On average, an American adult sits for 10 hours a day—eight of those during work hours. Bad posture can become a habit really quickly, and your body will physically feel the repercussions. Slouching or strange, prolonged seated positions can put pressure on your back, shoulders and neck, which may eventually result in pain. 

Your Work-From-Home Setup

It might be nice to work from the couch, but let’s be honest; it’s not doing you any favors. Let’s build a healthy work-from-home setup together.


If you don’t have a home office, set up camp at a level table. Think along the lines of a dining room table or a vanity. Working on a surface that’s lower to the ground, like a coffee table, can result in a strained neck and shoulder tension.

The Chair

The right chair will hold your elbows, hips and knees at 90-degree angles to take pressure off your low back. For the perfect, work-from-home setup, avoid backless chairs and stools, as well as chairs that are too high for your table. If necessary, use a rolled up blanket or pillow to place behind you as a backrest to support the natural curvature of your spine. 


When seated, your feet should be flat against the floor. Use a footstool or a small box to keep your knees at 90-degree angles. This will help take added pressure off your lumbar spine. 

Computer Screen

Make sure your computer monitor or laptop is around 30 inches away from your face, set directly in front of you, and that the bottom edge of the screen is level with your eyes. If you have to, prop up your laptop or monitor to prevent head tilting or hunching over. 

  • If you use two or more monitors, alternate their locations frequently.