Tips for Working Moms to Create
a Healthy & Ergonomic Home Office

See also: Ergonomics

Maintaining a healthy office habit can be difficult when working from home, and it can be particularly difficult for mothers who balance work and family obligations. There may not appear to be any time for you, and making time to exercise or consume a healthy diet may be particularly challenging.

Regardless of the condition, as a working mom, it's important to have a healthy and ergonomic home office. A comfortable working space at home is essential if you want to be productive, and mentally active all day. We look at a few things you should consider when setting up your home office.

By taking the time to create a space that is comfortable and ergonomic, you will be able to work more efficiently and avoid injury. Here are some suggestions for maintaining a good work life.

Set Screens at an Appropriate Position

As a working mom, it is important to create a healthy routine by creating an ergonomic home office. One way to do this is to set your screens in an appropriate position. Here are some guides to help:

  • Keep your screen between 20 and 40 inches in front of you

    Assuming you don't have an enormous home office, the best way to achieve a healthy and ergonomic home office is to keep your screen between 20 and 40 inches in front of you. This allows you to sit up straight with your shoulders back and avoid hunching over your work. If you have to crane your neck to see your screen, likely, you're not using the proper ergonomic form.

  • Make sure the top line of the screen is at or below your eye level

    One of the most important things to keep in mind is the position of your computer screen. You should make sure that the top line of your screen is at or below your eye level. This will help reduce strain on your eyes and neck. If you need to, use a book or stack of magazines to prop up your monitor.

  • Don't tilt the monitor more than 10 to 20 degrees

    Another way to set screens at an appropriate position is not to tilt the monitor more than 10 to 20 degrees.

    Why is it important not to tilt the monitor more than 10 to 20 degrees? When the monitor is tilted too much, it can cause neck and shoulder strain. Not only is this uncomfortable, but it can also lead to headaches and other health problems.

  • Place the monitor perpendicular to the windows

    For a proper screen position, one way to do this is to place your monitor perpendicular to the windows. This will help reduce glare and eye strain.

    By following these guides, you can create a healthy and ergonomic home office that will help you be productive and comfortable while working from home.

Provide Proper Lighting

Proper lighting is important in any workspace, but it's especially important in a home office. Poor lighting can lead to eye strain, headaches, and even migraines. It can also make it difficult to see your work, which can lead to errors.

There are a few things you can do to ensure you have proper lighting in your home office:

  • Position your desk near a window: Natural light is the best kind of light, so if you can position your desk near a window, take advantage of that. Make sure the light isn't too harsh, though. Draw blinds or curtains if necessary to diffuse the light and reduce glare on your computer screen.

  • Invest in an adjustable lamp: A good quality lamp that you can adjust as needed will be worth its weight in gold. You'll be able to position it so that the light is just right, no matter what time of day it is or what task you're working on.

  • Use task lighting: In addition to general room lighting, consider using task lighting for specific tasks like reading or working on the computer. This type of lighting can help reduce eye strain and improve focus.

Don't Forget About Eye Protection

As a mother, it will serve your best interest to protect your eyes when working on the computer all day. If you usually squint to read or your eyes hurt while staring at screens for hours, then you need to wear high-quality prescription eyeglasses that will enhance your vision overall, decrease headaches at the end of the day, and improve your sleep. You can also adjust the blue light filter on your computer screen for additional protection.

Find Your Ideal Desk Height

When you are setting up your home office, it is important to find a desk that is the right height for you. This will help you avoid strain on your neck and back as you work. If you can, try to find a desk that is adjustable so that you can change the height depending on what task you are working on.  A good rule of thumb is to have your feet flat on the floor and your knees at a 90-degree angle when sitting in your chair.

Practice Proper Posture

Poor posture can lead to serious health problems including headaches, neck and back pain, carpal tunnel syndrome, and more.

Here are a few tips for practicing proper posture while working at your home office:

  • Sit up straight in your chair with your shoulders back and down.
  • Your feet should be flat on the floor. If they don’t reach, use a footrest.
  • Use an ergonomic chair that supports your lower back.
  • Position your computer screen so that it is at eye level.
  • Take frequent breaks to walk around and stretch.

Pick Ergonomic Chairs

Assuming you will be sitting at your desk for long periods, an ergonomic chair is a worthwhile investment. Look for a chair that has adjustable lumbar support, armrests, and seat height. You should be able to sit back in the chair so that your knees are at a 90-degree angle and your feet are flat on the ground.

Choose the Proper Keyboard and Mouse

There are a few things to consider when choosing a keyboard and mouse for your home office. First, you'll want to make sure that the keyboard and mouse are comfortable to use. If you have any pre-existing conditions like carpal tunnel syndrome, you will want to make sure that the keyboard and mouse you choose are designed to help reduce strain on your hands and wrists.

In addition to comfort, you'll also want to consider ergonomics. An ergonomic keyboard and mouse will help you keep proper posture while working, which can help reduce strain on your back, neck, and shoulders. There are a variety of ergonomic keyboards and mice available on the market, so take some time to research which one would be best for you.

Finally, you'll want to make sure that the keyboard and mouse you choose are compatible with your computer. Most keyboards and mice these days use USB connections, so as long as your computer has a USB port, you should be good to go. However, it's always a good idea to double-check before making your purchase.

Take a Brief Standing or Walking Break

Assuming you have the option to take breaks at work, try to stand or walk for a few minutes every hour or so. This will help keep your energy up and decrease the risk of developing musculoskeletal disorders from sitting in one position for too long. If your job requires you to sit for most of the day, make sure to take frequent mini-breaks to move around and stretch.

Add Indoor Plants

Indoor plants are not only aesthetically pleasing, but they can also help to improve the air quality in your home office. If you’re looking for a low-maintenance option, consider succulents or cacti. These plants require very little water and can thrive in bright, indirect light. Snake plants and spider plants are also good options that are known for their ability to purify the air.


Working from home can be the perfect way for a mum to gain a sense of control over her life and career. It's not always easy, but with some careful planning and hard work it is possible to build a successful business whilst still being able to stay at home with your family.

The benefits of working from home as a mum are many; you get the flexibility to choose when and where you work, the ability to spend more quality time with your children, and the potential for better financial rewards than traditional employment.

Working from home allows mums to prove their worth in both personal and professional contexts, so why not take advantage of this fantastic option?