How to set up a comfortable, healthy home workstation: chair, desk height, screen position, laptops, lighting, breaks, your employer's responsibilities under HSE rules, and the 2026 tax changes.
Working from a sofa or kitchen table for a day is fine. Doing it every week can lead to aches in the neck, back, shoulders and wrists. A properly set-up workstation doesn't need to be expensive: most of the benefit comes from adjusting what you already have. This guide follows Health and Safety Executive (HSE) guidance on display screen equipment (DSE).
Step 1: the chair
- Sit with your back supported and your bottom at the back of the seat.
- Adjust the height so your forearms are roughly horizontal at the keyboard and your elbows are at about desk height.
- Feet should be flat on the floor or on a footrest, with thighs roughly horizontal.
- If your chair lacks lower back support, a cushion or rolled towel can help.
Step 2: the desk
- Leave enough space under the desk for your legs to move.
- Keep frequently used items within easy reach to avoid stretching and twisting.
- If the desk is too high, raise the chair and use a footrest. If it's too low, raise the desk securely, or consider a different surface.
Step 3: the screen
- Position the top of the screen at or slightly below eye level.
- Place it about an arm's length away, directly in front of you.
- Reduce glare: position the screen at right angles to windows where possible, and adjust brightness to match the room.
- Using two screens? Put the one you use most directly in front.
Step 4: laptops
Laptops are designed for portability, not long-term comfort: you can't position the screen and keyboard correctly at the same time. For regular home working, the HSE advises using:
- a laptop stand or riser (or a stack of sturdy books) to raise the screen;
- a separate keyboard and mouse.
Step 5: keyboard and mouse
- Keep the keyboard in front of you with space to rest your wrists between typing.
- Keep the mouse close to the keyboard, so you don't reach.
- Keep wrists straight and relaxed.
Step 6: lighting and environment
- Use natural light where possible, plus a desk lamp for tasks.
- Keep the room comfortably warm and ventilated.
- Manage cables to avoid trip hazards, and don't overload extension leads.
Step 7: breaks and movement
Breaks and changes of activity matter as much as equipment. Short, frequent breaks are better than occasional long ones. Stand up, move around, and look away from the screen regularly to rest your eyes. Some people find a reminder app or timer helpful.
Your employer's responsibilities
Employers have the same health and safety responsibilities for home workers as for other workers. For employees who use DSE daily for an hour or more at a time, the DSE regulations apply, including:
- a workstation assessment, which can be a self-assessment checklist;
- reducing risks, which may mean providing equipment;
- breaks or changes of activity;
- an eye test on request, and glasses if needed specifically for screen work.
Ask your employer about their home working policy and equipment.
Tax changes from April 2026
From 6 April 2026, employees can no longer claim tax relief from HMRC for unreimbursed home working costs, including the former £6-a-week flat rate. You can still claim for 2025/26 and earlier years if eligible. Employers can still pay you up to £6 a week tax-free towards additional household costs if you regularly work from home under an agreed arrangement. Self-employed people claim home working costs through their business expenses.
When aches persist?
If you have pain that doesn't improve with changes, speak to your employer and see a GP or physiotherapist. The NHS website has advice on back and neck pain.
Frequently asked questions
Is a standing desk worth it?
It lets you alternate between sitting and standing, which some people find helps. Changing position regularly matters more than standing all day.
Do I need an expensive chair?
Not necessarily. Adjustability and support matter more than price.
Sources and further reading
- HSE: Working safely with display screen equipment
- HSE: Home working
- GOV.UK: Tax relief for working from home
- NHS: Back pain
Facts checked on 20 October 2026. Spotted an error? Tell us and we will correct it.