Today, home offices are an integral part of modern work environments. However, the domestic couch or kitchen table does not automatically replace an ergonomically furnished workplace – and many realize this after a few hours with neck or back pain at the latest.

Well-thought-out ergonomics in the home office ensures that you work not only productively, but also healthily and pain-free. Even small adjustments – such as the correct seat height, screen position, or the choice of suitable aids – can make a big difference.

What to expect in this article

• Home office challenges – typical pitfalls
• How to set up your home office ergonomically
• Ergonomic solutions for small spaces
• Ergonomics tips & tools for the home office
• Movement & breaks – often underestimated factors
• Employer obligations even in the home office
• FAQ – Frequently asked questions about home office ergonomics

Whether you work from home permanently or only temporarily: With the right measures, you can create a healthy, efficient, and pleasant working environment – without much effort.

Home Office Challenges – Typical Pitfalls

The home office offers flexibility – but also entails ergonomic risks. Often, a full-fledged workplace is lacking, improvisation is common, and comfort takes precedence over productivity. This quickly leads to tension, fatigue, and concentration problems. The following challenges are particularly common in the home office:

1. Working at the kitchen table or on the couch

• table height too low or too high
• no arm support → tense shoulders
• rounded sitting posture → back pain

A temporary solution often becomes a permanent one – and thus an ergonomic problem.

2. Lack of height adjustment

• seat height not ideal → knees & hips at the wrong angle
• screen too low → neck flexion
• wrong distance → tired eyes

3. Laptop work without accessories

The most common mistake in the home office: "laptop flat on the table". This results in:

• neck tilted forward
• wrists sharply angled
• shoulder tension due to restricted working area

4. Lack of structure & breaks

• no clear working hours → sitting for too long
• eating during work → lack of recovery
• too few movement phases → tired muscles

5. Light & acoustics

• glare from windows
• too little daylight
• disturbing ambient noises (children, traffic, household)

The good news: Many of these pitfalls can be quickly remedied without major investments.

Setting up your home office ergonomically – the most important basic rules

An ergonomic workplace in the home office doesn't have to be expensive or elaborate. The key is to coordinate the most important elements – chair, table, screen, and workflows – sensibly. With just a few adjustments, you can create a workplace that noticeably relieves your back and improves your concentration.

1. The correct seat height

• feet flat on the floor
• knees at a 90–100° angle
• forearms resting relaxed on the table or armrests
• shoulders remain relaxed – no shrugging

If the chair is too high or the table too low, a footrest, seat cushion, or a height-adjustable stool can help.

2. Proper use of desk & workspace

• sit close to the edge of the desk with your upper body
• keep work materials (mouse, keyboard, notepad) within reach
• avoid an cluttered desk → fewer visual stimuli
• ensure enough space for both forearms

3. Optimal screen adjustment

• top line at eye level or slightly below
• distance 50–80 cm (arm's length)
• slightly tilted backward (approx. 10–20°)
• for laptops: always use with a laptop stand + external keyboard & mouse

4. Use ergonomic input devices

Especially important in the home office, as one often works for longer periods:

• ergonomic mouse (e.g., vertical)
• compact or split keyboard
• wrist rests

5. Sufficient light & good acoustics

• use daylight, but avoid glare
• place workstation perpendicular to the window
• for meetings: noise-cancelling headphones
• warm white light in the evening for more relaxed work

6. Order & clear structures

• fixed workspace → do not open laptop everywhere
• separation between private & work
• rule: clear the desk in the evening → clear routine

With these basics, you create the foundation for healthy, focused work – even if you have little space or only use a simple table.

Ergonomic solutions for small spaces & limited room

Not everyone has space for a dedicated office – and that's perfectly normal. Good ergonomics can also be implemented in the smallest of spaces if you use the right tools. Here are solutions particularly suitable for small apartments, shared rooms, or flexible home office setups.

1. Compact workplaces

• narrow desks with 60–70 cm depth
• folding desks → ideal for living rooms & bedrooms
• wall-mounted folding tables as an ultra-compact alternative
• mobile desk trolleys for flexible working

2. Optimize laptop usage

With the right accessories, even a small table can become ergonomic:

• Laptop stand → screen at eye level
• Compact keyboard → more space for mouse movement
• Ergonomic mouse → less strain on the wrist

3. Monitor arms for more space

• Desk surface becomes free as the monitor is not on the desk
• perfect for 80–100 cm wide desks
• ideal for hybrid work and changing users

4. Organization systems with great impact

Small spaces can quickly appear chaotic – therefore, smart organization solutions are extremely important for ergonomics.

• Cable ducts & clips → calmer working environment
• Drawer units under the table
• Wall shelves for work materials
• Upright files instead of piles of paper

5. Multifunctional furniture

• Stool + active seat in one
• Desk lamps with USB ports
• Standing boards → small mobile standing workstations

6. Clever positioning

• Workstation perpendicular to the window → no glare, plenty of light
• Use corners to create more quietness
• Do not have your back to the door → fewer distractions

Even in small rooms, an ergonomic workplace can be perfectly implemented – with compact accessories, clever furniture, and smart movement routines.

Essential ergonomic aids for the home office

An ergonomic home office doesn't immediately require a completely new workstation. Often, a few carefully selected aids are enough to noticeably relieve strain on the neck, back, and wrists. Here are the most important tools that should not be missing in any home office.

1. Laptop stand

• raises the screen to eye level
• prevents a forward-tilted neck
• improves breathing & concentration
• ideal in combination with an external mouse & keyboard

2. External keyboard & mouse

• ergonomic mouse → relieves wrist & forearm
• compact or split keyboard → better arm posture
• wrist rests for long typing sessions

3. Monitor or monitor arm

• correct screen height without improvisation
• better distance (50–80 cm)
• more space on the desk with a monitor arm

4. Ergonomic office chair or active stool

Sitting is not the problem – incorrect and rigid sitting is.

• office chair with lumbar support for back relief
• active stool for dynamic sitting
• seat cushion for easy entry

5. Footrest for optimal leg position

• stabilizes sitting posture
• relieves lower spine
• ideal for tables or chairs that are too high

6. Anti-fatigue mat (for standing work)

• perfect for height-adjustable desks
• reduces pressure on knees, feet & hips
• promotes weight shifting

7. Organizational aids for small home office areas

• cable clips & cable guides
• drawer boxes
• small wall shelves for work materials
• upright files instead of piles of paper

With these aids, every workplace – from the kitchen table to a dedicated office – becomes more ergonomic, structured, and significantly more pleasant to use.

Movement & Breaks – The Invisible Element of Good Ergonomics

Even a perfectly equipped home office workstation can cause discomfort if you remain in the same position for hours. Good ergonomics, therefore, means not just "sitting correctly," but above all: movement, variety & regular breaks.

1. The 40–15–5 rhythm

A simple rule that immediately makes your day healthier:

• 40 minutes sitting
• 15 minutes standing
• 5 minutes moving

This keeps your muscles active, your circulation stable, and your concentration high.

2. Incorporate micro-breaks

• stretch briefly every 20–30 minutes
• roll your shoulders
• loosen your wrists
• breathe deeply for 1 minute

3. Handle phone calls & short tasks while standing

Many activities don't have to take place sitting down. Phone calls, short messages, internal coordination – ideal while standing.

4. The 20-20-20 rule for vision

Especially important for intensive screen work:

• every 20 minutes
• for 20 seconds
• look at something 20 meters away

This noticeably relieves strain on eyes & head.

5. Integrate movement into your daily routine

• get water from the kitchen → a short walk
• stairs instead of the elevator
• short walk during lunch break
• stretching routine in the morning or evening

6. Create routines

• fixed break times
• define start & end of work
• tidy up the workspace in the evening → mental closure

Movement and breaks are the most important, yet often most underestimated, ergonomic factor – especially in the home office, where you move less automatically than in the office. Small routines make a big difference.

Employer obligations in the home office – what really applies?

Many companies are unsure of their responsibilities when employees work from home. Basic occupational safety rules also apply at home – but differently than in a traditional office. Here are the most important points at a glance.

1. Occupational safety also applies in the home office

Employers must ensure that employees can work healthily. This includes:

• basic ergonomic requirements
• lighting & display screen equipment safety
• instruction on safe working practices

The employer does not necessarily have to provide furniture – but must ensure that employees know how to work ergonomically.

2. Difference between home office & mobile working

• Home office: fixed workstation at home → clearer obligations for employers
• Mobile working: working "from anywhere" → more personal responsibility for employees

3. Equipment provided by the employer

Many companies provide the following items:

• monitor
• laptop stand
• external keyboard & mouse
• headphones with noise reduction
• possibly office chair or table (depending on agreement)

The obligation doesn't always exist – but practice shows: companies benefit from fewer sick days and higher productivity if they provide ergonomic aids.

4. Data protection & IT security

• lockable area or lockable box
• VPN, secure passwords, two-factor login
• no access by third parties (family, visitors)

5. Mental health

Employers must also prevent overwork. This means, among other things:

• clear communication of working hours
• accessible break regulations
• not expecting constant availability

6. Documentation & instruction obligation

• annual instructions on display screen equipment work
• information on ergonomic design
• notes on breaks & movement rules

Employers do not have to pay for every piece of furniture – but they must ensure that employees know how to work ergonomically and safely in the home office. This reduces complaints and improves work quality in the long term.

FAQ – Frequently asked questions about ergonomics in the home office

Many questions repeatedly arise when it comes to ergonomic working at home. Here you will find the most important answers – clear, understandable, and practical.

1. "I don't have space for an office – what can I do?"

• Compact desk (60–80 cm depth)
• Folding desk or wall-mounted table
• Laptop stand + external keyboard & mouse
• Monitor arm saves valuable desk space

2. "I often have neck or shoulder pain. What's causing it?"

• Screen too low → neck flexion
• Arms hanging → no arm support
• Too far from the desk → tension in shoulders & back
• Laptop without a stand → unhealthy posture

3. "What does a laptop stand really do?"

• Screen at eye level
• more upright sitting posture
• significantly less neck strain
• optimal in combination with an external mouse/keyboard

4. "I sit for too long – what can I change?"

• Apply the 40–15–5 rule
• Make phone calls standing up
• Make standing periods more comfortable with an anti-fatigue mat
• Set a timer for breaks

5. "How should my screen be positioned?"

• top line at eye level or slightly below
• 50–80 cm distance
• slightly tilted backward (10–20°)

6. "Is an ergonomic chair mandatory in the home office?"

Mandatory: no. Sensible: absolutely.

• lumbar support
• armrests
• adjustable seat height
• reclinable backrest

7. "Can I work ergonomically without spending a lot of money?"

• Raise your laptop (e.g., with a stand or books)
• external mouse & keyboard
• seat cushion for more dynamic sitting
• more movement instead of expensive furniture

8. "Can the employer pay for home office equipment?"

Yes – many companies subsidize or provide equipment. It's not always mandatory, but most benefit from healthy employees.

9. "What's most important for an ergonomic home office?"

• correctly adjusted screen
• ergonomic mouse and keyboard
• movement & breaks
• stable, relaxed sitting position

For a healthy, productive home office, you don't need complete office equipment – just a few crucial ergonomic adjustments.

Healthy & Productive in the Home Office – with Ergonomic Solutions from Wiepa