How to Set Up an Ergonomic Home Office on a Budget

Cost-effective ways to create a physiotherapist-approved workspace at home

Working from home doesn’t have to mean sacrificing comfort, or your health. Poor posture, back pain, neck strain, and fatigue are all too common in DIY workspaces. But here’s the good news: you don’t need to spend a fortune to build an ergonomic home office. As physiotherapists, we know the impact a well-designed setup can have on your body and productivity. So, let’s walk through practical, budget-friendly ways to create a supportive and healthy workspace at home.

1. Start with Your Chair – Support First

A good chair is the foundation of any ergonomic setup. You don’t need to spend $1000 on a high-end ergonomic chair, just focus on a few key features:

What to look for:

• Adjustable seat height (hips slightly above knees)

• Lumbar support (can be DIY with a rolled-up towel or lumbar cushion)

• Seat depth that supports your thighs without pressure behind the knees

  
  

Pro tip:Check local marketplaces like Facebook Marketplace, Gumtree, or office clearance sales. You can often find lightly used ergonomic chairs at a fraction of the cost.

2. Raise Your Screen to Eye Level

Looking down at your laptop all day puts serious strain on your neck and upper back. Ideally, your screen should be at eye level and about an arm’s length away.

Low-cost solutions:

• Use a stack of books or a sturdy box to elevate your monitor or laptop

• Invest in a laptop stand (plenty of great options under $50)

• If you use a laptop as your main device, pair it with an external keyboard and mouse for proper alignment

  
  

3. Keyboard & Mouse Placement – Keep It Close

Your keyboard and mouse should sit at elbow height, and your elbows should be bent at about 90 degrees, close to your body.

Budget-friendly options:

• Use a pull-out keyboard tray or a lap desk to bring your setup to the right height

• Consider ergonomic keyboards and mice, they’re more affordable than ever and make a big difference for wrist comfort

  
  

4. Feet Flat on the Floor (or on Something)

Your feet should rest flat on the ground or a footrest, which helps maintain proper posture and reduces strain through your lower back.

DIY footrest ideas:

• Use a shoebox, step stool, or a stack of books

• Look for adjustable footrests online, many cost less than $30

  
  

5. Lighting Matters

Good lighting reduces eye strain and boosts productivity. Natural light is ideal, but if that’s not possible:

Affordable lighting tips:

• Use a desk lamp with adjustable brightness and a soft, warm tone

• Avoid overhead lighting directly above your screen to reduce glare

6. Take Movement Breaks (Physio-Approved!)

Even the best ergonomic setup won’t help if you stay in one position all day. Incorporate movement into your routine.

Try this:

• Set a timer to stand, stretch, or walk every 30–60 minutes

• Use a free app or your phone's reminder to cue movement breaks

• Try simple physio-recommended stretches (neck rolls, shoulder blade squeezes, standing hamstring stretches)

7. Bonus: Add a Touch of Comfort

• A small cushion or towel behind your lower back can enhance support

• Consider a standing desk converter if you want to alternate between sitting and standing (budget versions start under $100)

  
  

You don’t need a designer desk or premium equipment to work comfortably at home. With a few smart swaps and DIY hacks, you can set up a workspace that supports your body, improves posture, and boosts productivity, without blowing your budget.

If you're experiencing aches and pains from working at home, consider booking a professional ergonomic assessment. Our team of physiotherapists can tailor advice specifically for your needs, either in-person or virtually.