Creating comfort: the subtle art of the ergonomic home office

Josefina Cánepa Bustos
Jun 5
3 min read

In the quiet hum of working from home, many of us have found unexpected perks—no commute, pyjama-approved meetings, and the freedom to choose our own space. But with that freedom comes a hidden cost: the ache in your neck, the twinge in your lower back, or the stiffness in your shoulders that wasn't there before.

These little signals from your body are more than random discomfort. They’re gentle reminders that your workspace might need a second look.

Why home office matters—now more than ever

At Physio K, we’ve seen a steady rise in people presenting with pain that has nothing to do with sport or injury—but everything to do with their chairs, screens, and makeshift desks. The shift to working from home, while a blessing in many ways, has placed many of us in environments that aren’t built for eight-hour days.

That kitchen stool, bed-desk setup, or couch-corner command centre? It’s no match for your spine. Ergonomics isn’t just about fancy chairs—it’s about supporting your body so it can do what it does best: move, adapt, and function without pain.

Your body-friendly setup checklist

Let’s start with the basics. A few simple tweaks can make a world of difference:

The chair: Choose one with lumbar support or add a cushion to support the natural curve of your lower back. Your hips should be slightly higher than your knees, and both feet flat on the floor (or on a footrest if needed).
The desk: Elbows should be at roughly a 90° angle when typing, with your forearms parallel to the floor. Avoid hunching or shrugging—if you are, something needs adjusting.
The screen: Top of the screen at eye level. Roughly an arm’s length away. Not craning up, not looking down. Just... level.
Keyboard & mouse: Close to your body, wrists in a neutral (flat) position. If you’re reaching forward or twisting your arm, you’re making your body work harder than it needs to.

Helpful tools to enhance your home office setup

If you’re looking to take things a step further, there are a few ergonomic tools worth considering:

Standing desk – Allows you to alternate between sitting and standing, helping reduce fatigue and improve posture.
Ergonomic mouse – Designed to support a more natural wrist and hand position, reducing strain during long work sessions.
Monitor riser – Elevates your screen to eye level, preventing neck strain from looking down.
Footrest – Supports proper leg positioning and reduces pressure on the lower back.
Lumbar support cushion – Encourages the natural curve of your spine while sitting.
Seat cushion – Adds comfort and promotes better weight distribution on your chair.

These aren’t just office accessories—they’re simple investments in your daily comfort and long-term wellbeing.

Don't just sit there—move

Even the best setup won’t save you if you’re glued to your seat for hours. Our bodies are built for movement. Try the 20-8-2 rule: sit for 20 minutes, stand or move for 8, stretch or walk for 2.

Set a timer. Walk around the house. Do a couple of shoulder rolls or ankle pumps. You don’t need a full workout—just a little reset.

Bonus tips from the Physio K team

Invest in a headset: Avoid shoulder pain from cradling your phone between your ear and shoulder.
Lighting matters: Poor lighting = eye strain = leaning forward = neck pain.
Hydration and posture are best friends: The more water you drink, the more you’ll move (thank you, bathroom breaks).

Small changes, big impact

Setting up your home office might seem like a one-time task, but it’s actually a living, evolving part of your daily health. We encourage our clients to check in with their setup just like they would with a stretching routine or meal prep.

You don’t need to overhaul your space with expensive gear—just a bit of awareness, a few adjustments, and a lot of listening to your body.

At Physio K, we’re here to help you stay active, healthy, and pain-free—whether you’re hitting the trails, chasing your kids, or just trying to make it through another Zoom call without a stiff neck.