Ergonomic Practices: How to Set Up Your Workstation to Prevent Physical Strain (Especially for Remote & Hybrid Workers)

As millions of professionals transition to remote and hybrid work models, many find themselves working in non-ideal setups—hunched over a laptop on the couch, typing from a kitchen stool, or straining their eyes in poor lighting. While this flexibility brings convenience, it also introduces a silent threat: physical strain due to poor ergonomics.

Why Ergonomics Matter

Ergonomics is the science of designing a workspace that fits the user’s needs and minimizes strain on the body. When applied correctly, ergonomic practices reduce physical discomfort and help prevent injuries caused by repetitive motion, awkward postures, and prolonged sitting.

Workplace ergonomics is no longer reserved for fancy corporate offices. Whether you’re clocking in from your home office, dining table, or a co-working space, the way your workstation is set up directly impacts your physical health, mental clarity, and overall productivity. Back pain, neck stiffness, wrist discomfort, and even tension headaches are common complaints that stem from improper posture and workstation alignment.

The good news? These problems are largely preventable. With some intentional changes and a few essential tools, you can create a workspace that supports your well-being and helps you stay productive without sacrificing your health.

In this post, we’ll guide you through practical ergonomic tips and recommend top-rated products that can help you create a supportive and healthy workstation—whether you’re working remotely full-time or splitting time between home and office.

Monitor Height & Distance

Ergonomic Tip: Your monitor should be directly in front of you at eye level, about 20–30 inches away. This prevents you from craning your neck or leaning forward.
🔹 Recommended Product:

Rain Design mStand Laptop Stand 🔗 View on Amazon »
Why it’s great: Stylish aluminum build, elevates your laptop to a comfortable eye level, improves posture and airflow.
💰 Pricing: $40–$50
🔄 Alternative: Nulaxy Adjustable Laptop Stand – Foldable, portable, height-adjustable; ideal for travelers and compact spaces.

Chair Support

Ergonomic Tip: Use a chair that supports your lumbar spine, keeps your feet flat on the floor, and encourages upright posture.
🔹 Recommended Product:

Herman Miller Aeron Chair 🔗 View on Herman Miller »
Why it’s great: World-class ergonomic design, breathable mesh, fully adjustable arms and tilt settings. Built for long hours.
💰 Pricing: $1,200–$1,500
🔄 Alternative: Steelcase Series 1 – Mid-range ergonomic chair with adjustable lumbar support (~$500–$600).

Keyboard & Mouse Positioning

Ergonomic Tip: Your keyboard and mouse should be at elbow height, and your wrists should remain flat while typing or navigating.
🔹 Recommended Product:

Logitech MX Keys Keyboard + MX Master 3S Mouse 🔗 Keyboard on Amazon » 🔗 Mouse on Amazon »
Why it’s great: Comfortable, ergonomic design; backlit keyboard; ultra-precise mouse with customizable shortcuts. Great for multitasking.
💰 Pricing (Combo): $170–$200
🔄 Alternative: Microsoft Sculpt Ergonomic Desktop – Includes keyboard, mouse, and number pad; highly ergonomic layout (~$100–$120).

Desk Height & Flexibility

Ergonomic Tip: Your desk should allow you to sit with arms at a 90° angle or easily switch between sitting and standing.
🔹 Recommended Product:

FlexiSpot E7 Electric Standing Desk 🔗 View on FlexiSpot »
Why it’s great: Smooth electric height adjustment, dual motors, programmable memory presets, sturdy build.
💰 Pricing: $500–$700
🔄 Alternative: Vari Electric Standing Desk – Premium alternative with similar features and a large work surface (~$750).

Screen Glare & Eye Protection

Ergonomic Tip: Reduce eye strain by using a screen filter or proper lighting to eliminate glare and enhance visibility.
🔹 Recommended Product:

3M Anti-Glare Monitor Filter
🔗 View on Amazon »
Why it’s great: Easy to install, reduces glare and reflections, improves screen readability.
💰 Pricing: $30–$50
🔄 Alternative: Vintez Anti-Glare Screen Protector – Available in multiple sizes for laptops and monitors (~$25–$40).

Foot Positioning & Circulation

Ergonomic Tip: If your feet don’t comfortably touch the floor, use a footrest to ensure proper blood flow and leg support.
🔹 Recommended Product:

Everlasting Comfort Footrest
🔗 View on Amazon »
Why it’s great: Memory foam, adjustable height, promotes healthy posture and circulation.
💰 Pricing: $30–$40
🔄 Alternative: HUANUO Ergonomic Footrest – Rocking design improves movement and blood flow (~$25–$35).

Blue Light Protection

Ergonomic Tip: Use blue light blocking glasses to reduce digital eye strain, especially if you work into the evening hours.
🔹 Recommended Product:

Felix Gray Blue Light Glasses
🔗 View on Felix Gray »
Why it’s great: Stylish, prescription-ready, clinically proven to reduce blue light exposure and improve sleep quality.
💰 Pricing: $95–$145
🔄 Alternative: Gunnar Optiks Gaming Glasses – More budget-friendly with a sporty look (~$50–$70).

Bonus: Ergonomic Seat Cushion

Ergonomic Tip: Add a pressure-relieving seat cushion for extra support on any chair.
🔹 Recommended Product:

Purple Royal Seat Cushion
🔗 View on Purple »
Why it’s great: Hyper-elastic polymer design, supports spine and relieves pressure points, durable and comfortable.
💰 Pricing: $89–$119
🔄 Alternative: ComfiLife Gel Enhanced Cushion – Great for lower back support on any chair (~$45–$60).

Final Thoughts: Invest in Your Health, One Step at a Time

Your body is your most important tool—and it’s working overtime to keep up with the demands of modern work life. Taking a few intentional steps to optimize your workstation ergonomically isn’t just about avoiding discomfort today. It’s about protecting your long-term health, avoiding injury, and building a work environment that supports your success.

Start small: elevate your screen, improve your posture, add a wrist-friendly mouse. Every change adds up, and even modest adjustments can dramatically improve how you feel by the end of your workday.

By prioritizing comfort and wellness, you’re not just upgrading your workstation—you’re investing in your energy, focus, and well-being.