Your ergonomic workspace checklist
Is your home or office setup ergonomically sound and friendly to your body?
Alexander Pan avatar
Written by Alexander Pan
Updated over a week ago

Working from home is part of the new normal now as companies and businesses everywhere adjust to flexible work environments for its employees. Whether you're a WFH veteran or a newbie at this point, you'll likely need some advice in setting up your home workstation so that it's ergonomically sound.

We may take it for granted, but a workplace environment is designed to ensure employee comfort and safety while maintaining a position for a long period of time (such as sitting down in front of a computer screen), something that can be missing in a home setup. Equally important is your workspace at your office or place of work as sometimes we may neglect how that may affect us in our day-to-day.

So to make sure that your home and/or workplace workstation is ergonomically friendly to your body, we've put together a checklist on the things to be aware of when setting up your workspace.

Just remember that if you need support or someone to talk to, our Sonder support team is available 24/7 to chat whenever you need it.

Ergonomic workspace checklist


  • Use an adjustable desk chair that:

    • Provides back support, especially your lower back curve. A lumbar-support pillow or seat cushion can help with this.

    • Allows you to have your elbows level to the height of your work surface with your arms and shoulders relaxed.

    • Allows your feet to reach the floor comfortably.

Work surface

  • Make sure it's flat and large enough to fit everything you need.

  • Make sure it's high enough to allow enough thigh clearance, and for your arms and wrists to be in a comfortable neutral position (parallel to the floor).

  • Consider an adjustable height standing desk so you can raise or lower the desk to whatever is comfortable, and have the option of switching and standing at regular intervals.

Computer screen (or screens)

  • Position the screen so it's in front of you when your back and neck is straight, and your eyes are looking at the top two-thirds of the screen.

  • For multiple screens, position yourself in the centre.

  • Have the screen about one arm's length away from you.

  • Consider using a monitor arm (or laptop stand if using a laptop) so you can adjust your screen/s to a comfortable position.

Keyboard and mouse

  • Make sure your keyboard and mouse are on the same level and positioned directly in front of you and 10 to 15cm away from the work surface edge.

  • Consider a fully split ergonomic keyboard so you can position each half of the keyboard in a spot that's comfortable for your shoulders.


  • Have plenty of good lighting and to reduce eye strain. Ideally, try to get as much natural lighting as possible.

Other useful things

  • Consider having things in your workspace that will help relieve stress, such as noise-cancelling headphones, a nice houseplant, or diffuser sticks.

If you have any questions or need extra support, we're here to help you anytime in any language. Simply start a chat with us via the home screen of the Sonder app.

Image credit: Knives Out

All content is created and published for informational purposes only. It is not intended to be a substitute for professional advice. Always seek the guidance of a qualified health professional.

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