Emma (not her real name) was frustrated.
She had spent hundreds, maybe thousands, setting up her home office.
Two office chairs, an adjustable desk, footrest and even fancy cushions.
Definitely not a budget-friendly ergonomic solution.
Yet, her neck and shoulders still ached daily.
At 5’3” tall, every chair she bought felt too big. The seat was too deep, forcing her to perch on the edge and hunch forward just to reach her desk. She thought the problem was her desk height, so she bought an adjustable desk.
Still no relief.
Then, she reached out to me.
When I assessed her setup, the culprit was obvious:
Her chair’s seat pan was too big for her frame.
She was ready to buy yet another chair. Instead, we found a budget-friendly ergonomic solution. A simple rolled-up towel behind her back shortens the seat depth.
And it worked.
Sometimes, the right ergonomic tweaks matter more than expensive upgrades.
Let’s break down how you can set up an ergonomic home office without spending a fortune. So you can stop wincing through your workday and start feeling good again.
1. Start with What You Have (and Fix the Basics First)
Most people assume they need all-new furniture to work comfortably.
Not true!
A few strategic tweaks can make your existing setup much more ergonomic.
The 90-90-90 Rule: The Golden Ergonomic Standard
Before you buy anything, check your posture while sitting:
- Feet flat on the floor, or in Emma’s case, she used a footrest (try a shoebox)
- Knees at a 90-degree angle
- Hips the same height or slightly higher than your knees
- Elbows at your side and at 90 degrees when typing
- Screen at eye level (so you’re not craning your neck down)
Quick Fixes:
- If your chair is too low, sit on a firm cushion to support your back.
- If your feet dangle, place a box or stack of books under them to prevent numbness in the lower leg.
- Raise your laptop screen using a few books (or get an affordable laptop stand) to keep your screen at eye level
- Use an external keyboard and mouse to prevent wrist strain
- If no adequate lumbar support, place a rolled-up towel on the lower back.
- If your chair swings or rolls too much, get an affordable chair floor mat.
- If your desktop is too low, place it on a box or stack of books.
- If your table is too high, raise your chair height and use a footrest.
Want a full workstation assessment?
Try the Remote Desk Assessment, where I analyse your setup and give personalised recommendations. No booking or travel time is required.
2. Find the Best Budget-Friendly Chair or Hack Your Current One)
A good ergonomic chair can cost hundreds, but you don’t need to spend that much. Instead, prioritise these three things:
1. Lower back support
A lumbar cushion (or even a rolled-up towel) can prevent back pain.
2. Adjustable height
Also, use a chair that is height-adjustable,
3. Arm support
Your elbows should be relaxed at 90 degrees while typing. So, getting an adjustable armrest is vital.
4. Swivel castor wheels
Your body makes small movements all the time. The swivel wheels allow you to make them without straining your body.
5. Seat pan depth
Especially if you’re petite like Emma. You don’t want the edge of the chair digging into the back of your knees.
Budget-friendly ergonomic solution:
Search for second-hand office chairs. Or use my Chair Finder to find an ergonomic chair that fits your budget and size.
3. Get Your Screen to Eye Level (for Free!)
One of the biggest mistakes I see my clients make is working with their laptop too low. Either they place it on the desk without raising it to eye level or they work from it from the side.
With your laptop sitting too low, your screen is below eye level. This will cause you to crane your neck down, leading to tech neck (and headaches).
Simple Fix:
Raise your screen using a stack of books or a shoebox. Or get a laptop stand for under €30.
4. Protect Your Wrists and Hands and Avoid Carpal Tunnel
Wrist pain is one of the most common desk-injuries. You might think it sneaks up on you, but it’s avoidable if you fix your typing posture:
Wrong: Typing with wrists bent upwards
Right: Wrists in a neutral position
Budget Fixes:
- Use a separate keyboard and mouse (€20-€50) instead of a trackpad
- Adjust your chair height so elbows stay at 90 degrees on the armrest
Did you know?
A 2022 study found that resting heavily on your wrists on the desk puts strain on tendons and reduces blood flow.
5. Build Movement Breaks into Your Day
Even with perfect posture, sitting too long causes pain. Your body needs movement. No ergonomic chair can reduce the effect of prolonged sitting on your body. Your body loves movement, and it’s easy to incorporate into your daily work routine.
1. Try the 30-30-30 Rule:
Every 30 minutes, stand up for 30 seconds and stretch for 30 seconds.
2. Set a reminder:
Apps like Stretchly or Pomofocus can help.
3. Stretch while waiting for the kettle to boil (tea time!)
4. Drink lots of water to use the toilet more frequently.
Final thoughts
Small changes can give big pain relief with budget-friendly ergonomic solution.
Setting up an ergonomic home office doesn’t have to be expensive. A few strategic tweaks make a difference like raising your screen, fixing your chair and using an external keyboard. It can transform your workday from painful to productive.
Want a personalised ergonomic setup plan?
My Remote Desk Assessment gives you customised recommendations based on your exact workspace. Let’s fix your setup together.
