Effective Work From Home Office Setup - Cheap and Ergonomic Workstation

Want a simple work from home office setup? Want it to be an ergonomic workstation that doesn't cost thousands of dollars? Want to work from home with great ergonomics without spending a lot of money? Watch this video for some simple ideas to help you improve your home office ergonomics without breaking the bank.
👉Hunchback Fix: uprighthealth.com/hunchback
👉Articles and programs for your hips: uprighthealth.com/hip-help
Setting up an ergonomic workstation with your laptop: • How to setup an ergono...
Videos to help you improve your posture: • Hunchback Posture
You can find a sit/stand desk riser here (affiliate link): amzn.to/35DqpLs
----
UPRIGHT HELP
DIY Programs: uprighthealth.com/diy
Workshops: uprighthealth.com/events/
Recommended gear (shoes, bands, etc.): uprighthealth.com/recommended...
----
UPRIGHT SOCIAL MEDIA
Facebook: / uprighthealth
Instagram: / uprighthealth
🙉 Podcast: www.uprighthealth.com/podcast...
----
CREDITS
Music: David Cutter Music - www.davidcuttermusic.com
----
#WorkFromHome #OfficeSetup #UprightHealth

[@timjrgebn]

If you aren’t looking for something that goes low to the floor but can work for floor sitting, I recommend a height adjustable camping table + a lap desk for keyboard and mouse. Super portable equipment, and not very expensive compared to the command centers being shown on YT. Also, I highly recommend Cosmic cushion and Zabuton set for sitting. Improving hip and knee mobility is also very important. I’m a very tall guy and it was just extremely hard starting out. This is especially true the taller you are. I’m over 6’, so ya it was very hard. Finally, if you’re spending HOURS on stuff that requires intense focus (software engineer here), you are going to struggle in the beginning. The reason is the need to constantly shift can break critical focus. And in Software you NEED that focus. So you’re going to have to rough it a bit so that shifting between positions becomes second nature and does not disturb your focus. It’s worth it though. Benefits compound.

[@JagagiMind]

"You need to move to keep things alive" As a paraplegic for 5 years who hasn't moved his legs for the same amount of time; can confirm! 🤣

[@SlainR2]

heyy, please, make a video about how to read a book sitting on the floor with a good posture.

[@CataNavarro]

Yeah please! I suffer a lot for not being able to stay more than 5 mins reading a book without shoulder/neck pain.

[@LighthouseHorror]

Yes!! thank you for this. This is exactly right and made a ton of sense. So glad I watched this before buying a static floor desk. I need to be moving and stretching! Thank you!

[@hikingdi]

Thanks! Keeping the monitor at eye level is really important.

[@yakiimo329]

I plan on making the switch to a floor desk setup. This video was extremely helpful. Using the desk riser on the floor... brilliant idea!

[@Archonus]

Excellent video. I'm a gamer and I've never gone back to a chair because of this. Motion is lotion.

[@garveegujarat]

Thank you appreciate your time. I finally setup similar desk.

[@InspiredAutosport]

Awesome idea, can’t wait to set this up, thank you!

[@mavince]

At first I thought your laptop was sitting on an ironing board. Even though it wasn't, now that I think about it, it can make for a good substitute!

[@Uprighthealth]

Nice idea!

[@ave_rie]

That’s a great idea. Height adjustable desks are too expensive.

[@donking6996]

OMG This is awesome!. I am definitely trying this.

[@OgdenM]

The desk riser for a floor desk is sheer genius! thanks!

[@utubeskreename9516]

Great video! Answered a number questions I've mulled over myself (unsuccessfully).

[@Uprighthealth]

Glad it helped!

[@doreenabalos7767]

Got myself a desk riser. It definitely helped manage my lower back pain because I now have an option to stand up while working.

[@liseagnant4161]

I work on my coffee table sitting on 2 yoga blocks too!

[@2003lukas]

Me parece una fantástica idea _ It looks like a fantastic idea to me

[@partner55342206]

Thanks. Good ideer with the table riser and yoga kubes

[@JH-pe3ro]

I use a lap desk for the keyboard and mouse - so they're always near me, which makes it easy to adjust posture and keep working. And I use a trackball mouse because it's easier on my wrist and requires less space. Good ideas with the adjustable riser and yoga blocks!

[@garveegujarat]

Awesome video, this is what i was looking for. my yoga teacher mentioned to seat down for work. I normally each in Padmasana on my Chair, but cannot hold more than 30min. Good tips for changing different seating positions. Thanks for the video.

[@johnsmith-yv7rp]

Shoe boxes work great for me for my laptop!

[@Mibular]

Love it!

[@Uprighthealth]

Thanks!!

[@sasharai8376]

Hi, It would be a great idea to do a video on how to apply this in the office where you're restricted to the standard tables and chairs. I.e. sitting cross legged on a chair and other positions. This would be super useful.

[@OgdenM]

You could put a yoga block or a small mediation cushion on the chair and sit on it then cross your legs. I do that. It has problems though. The seat cushion on office chairs are typically to small to really get a good cross legged position. Also, I feel very precarious sitting in the air cross legged. You CAN find some chairs specifically designed to sit cross legged, but they are expensive. (Just do a search for them on Amazon) They come with their own issues though. The reviews frequently say the seat cushion isn't soft enough. Also, you can't move around as much as you could if sitting on the floor.

[@SlainR2]

great video

[@vpn2567]

Thanks

[@FizzFizzFizzFizzFizz]

Thanks for this! Might sound crazy but the reason I'm learning about this is that when the weather gets warmer I want to go camping and work in the forest and bring the minimum amount of stuff as possible.. which means no chairs 😉 Practicing at home first on the floor though. So this was really useful. Thanks 👍

[@Moon-dz4ib]

My bedroom is small so this is a great idea!

[@ravjc55]

thanks so much, matt. again, really helpful. i have really begun the see the effects of sitting way too long and NOT moving since having to work at home. i have a pretty decent ergonomic set-up here at home, but the lack of movement (I used to have to move a great deal when I worked in the office), has really begun to affect my hips and knees -- all due to the lack of movement. i am incorporating alot more stretches found here just trying to keep moving. thanks so much again.

[@Uprighthealth]

You're very welcome!

[@CataNavarro]

Thanks! I'll be trying this. My right shoulder keeps me wake at night because I use to write so much.

[@KumaBun]

I had to look far and wide for a floor table because of lack of space. I thought I would hate working on the floor, but ended up really liking the set-up and have continued with it for the past 5 years! I enjoy getting up from the floor because it feels like a teeny workout. Having the monitor at eye level is so crucial and I don't have as much neck strain. I also feel less inclined to sit in front of the computer non-stop! My husband and I realized that we need a table with a max height of ~17inches to provide the ideal eye level. My table is a Muji personal table that's unfortunately discontinued by I like it a lot. What bugs me to no end is how people setup their televisions in their living rooms. Have you ever been in someone's home and noticed that the TV is in such an awkward position? I've seen some crazy stuff, but knowing that ergonomics is pretty important. I'm so intrigued by this flexispot desk! I should look into it. :) Thank you so much!

[@Uprighthealth]

Thanks for sharing your experience with your sitting workstation! :-)

[@rhoyalflorence7259]

My ironing board makes a great workstation!

[@tedc7533]

I love the idea of bringing workstation to floor. I have Husky brand adjustable height workbench from Home Depot that I use as a standing:sitting desk. Super good sturdy quality and great looking for less cost than the crappiest of actual adjustable height desks. Whether sitting on floor, chair or standing, mouse/keyboard/trackpad should be down at elbow level (when arms pointed straight down), and close enough to body to keep elbows by your side. At same time, monitor should be placed such that eye level is somewhere between monitor’s top and center, and preferably 2.5 to 3 feet away from eyes (further away from eyes if you can still work that way). The vast majority of workstations don’t allow these dimensions, so you may need to modify yours. I installed a pullout keyboard tray on underside of my workbench desk, and I have my monitor on risers on top of the desk. Next stop, I’m gonna try out a floor based workstation. Sounds great - thanks!

[@hirohikonishikawa4851]

A good idea would be a series for stretches that would allow most people to sit in a good posture on the ground. What I have noticed is that most people won't be able to hold their back upright in a seating position they tend to get pulled forward by a lack of flexibility which will cause some heavy strain on the neck.

[@cleanuponaislefive]

Thank you so much for this! I’ve learned *so* much from your videos. Curious what y’all think about standing desks?

[@Uprighthealth]

Standing desks are also a great option! Whatever keeps us moving - we are all for :)

[@MountainEvanChang]

Damn, you make working look like a lot of fun!

[@Uprighthealth]

It's all CG.

[@MountainEvanChang]

@@Uprighthealth in COVID lockdown, CG fun is the only kind of fun there is =(

[@Prestonnclyde]

love love love this content. you should see the desk i'm builing (not that i have any content available). cheers! glad this video exists!

[@Uprighthealth]

Send us a picture!

[@nala7899]

@Preston Danger that's amazing, where can I see it?? *Thumbs up*

[@sciencensorcery]

About a month ago I switched to sitting on the floor. I use a desktop, not a laptop, and for now I'm just using a coffee table for my keyboard, mouse, speakers, etc. and, behind that, a 2-tier shelf (usually used for organizing shoes, etc.) with my monitor and external drives on the top and my computer (a Mac Mini) and other assorted stuff (USB hubs, smaller external drives, etc.) on the lower shelf. It's not perfect since the monitor is fairly low but it's been great sitting on the floor! I mostly sit on a meditation cushion but occasionally switch to an exercise ball. I hadn't thought about using a standing desk converter as a desk on its own. Maybe eventually I'll get something like that!

[@Uprighthealth]

Thanks for sharing your setup!

[@artimamidi3563]

Thank you! I mostly sit on a chair for hours because of school. Since I am short, my shoulders rise up when I work on the desk and it led to sore shoulder and neck muscles. Can you also make another video for writing posture. I use the iPad for taking notes. Should I use a desk that can tilt, so that I am not bending my neck. If that is right, then what type of desks do you recommend I buy from Amazon or other stores. I am going to sell my desk. But, before I buy anything immediately, I want to get good desk. Now, I am sitting on the sofa and using large pillows as a desk.

[@XandriaRavenheart]

My working on the floor work station is a bunch of boxes. It's pretty flexible too, whenever I want to change the height, I can get rid of the box from the bottom lol

[@LucaDeLuigi]

Hello, do you think that sitting on a ball is good for hips? Thank you

[@kt7629]

I wish I could have my laptop higher and work with a separate keyboard, but I truly truly prefer to work with my laptop's keyboard and I can't find a separate one exactly like mine. It is just the perfect keyboard for me that keeps me productive, like my hands and brain are attached to its details like the font of the letters, the colour, the lights, the spacing lmao, so unfortunately this won't work for me bc I do not want to have raised arms either as it isn't comfortable. I hope that putting effort into maintaining a good posture will be ergonomic enough!

[@katcuzzi]

I’ve definitely been much more comfortable since I started sitting on the floor with my laptop on my coffee table. Unfortunately I don’t have a mouse and keyboard, but I try not to sit an the computer for more than an hour at a time.

[@helenjohnson7583]

I’ve previously found that sitting on the floor (even using a folded towel, blanket or, yes - a couple of yoga blocks) has worked out very well when I set up a screen or sewing machine or writing desk using a short table or bench as the work surface. It’s temporary but actually has been easier on my back.

[@sciencensorcery]

Can I ask how the sewing machine is? Is it hard to position yourself to be able to use the foot pedal?

[@helenjohnson7583]

sciencensorcery Short answer: The small table or chair that the sewing machine sits on has to have space underneath so I can be close enough. And the foot pedal is easily moved & can be repositioned to be in the perfect spot for my knee. I’m right side dominant so use the right knee. There are a couple positions that work for me. I can measure the heights & try to explain the sitting postures, if that would help.

[@sciencensorcery]

@@helenjohnson7583 Interesting, thank you! That would be incredibly helpful if it's not too much trouble!

[@Brakzer]

nice setup, what is this model 27" or 35" ? with a portable pc like yours on the desk, isn't it too far away from you that you have lean over to see whats on the screen ?

[@Uprighthealth]

It's the 35". If the distance from screen is a problem, you could adjust your screen resolution/text size to accommodate. Hasn't been a big issue for me.

[@ak5659]

How about a video on working with what you have? I. E. Buying stuff to improve ergonomics isn't an option. Home office mods for anterior pelvic tilt and/or hunchback?

[@kevster9459]

I implemented this setup about a week ago. I've started to notice a pain and discomfort close to my spine about three vertebrates from the bottom. This is despite switching up positions regularly and using yoga blocks. Could this be a sign that I'm not ready for this seating arrangement?

[@maxplus6]

Which Model of Flexispot is this?

[@tootsiekilla]

is this the 28" or the 35" one?

[@garfield1935]

Curious to know how your low desk arrangement impacts on (low) leg circulation? Or is it not an issue if you keep shifting position? I like the idea of not having a static chair setup.

[@Uprighthealth]

As long as I keep shifting it's fine. But sometimes I get locked and overly focused and then, yes, my lower legs may get trapped and suffocated. A little calf stretching and activation ensues.

[@omfgSHORYUKEN]

what do you think is better, alternating between sitting on a chair and standing on a mat, or just sitting on the floor like this? I have that exact same flexispot on top of a desk and I tend to do various stretches etc while standing but I read somewhere that sitting on the floor like this is better than sitting on a chair at a desk

[@Uprighthealth]

I personally have found floor sitting MUCH more comfortable. My hips get super cranky sitting in chairs for long periods and that means i have to do a lot more upkeep after. Standing at a standing desk gets my quads and hamstrings stiff. Alternating between never felt significantly better for me. Sitting on the floor is not perfect, but it DEFINITELY gives more options for my hips than alternating between standing and sitting.

[@omfgSHORYUKEN]

@@Uprighthealth thanks, think I might move to the floor then.. my quads are crazy tight

[@KerryRodgers]

@@Uprighthealth Thanks for this comment--it is SO validating! I thought standing desks were supposed to solve all the problems, but standing and alternating almost seem to create more problems. I'm going to try the floor, but I may need weeks/months of hip work first. I originally found your site trying to learn how to fix myself so I COULD sit on the floor!

[@jorgemmmmteixeira]

What is the cost of that desk? I think one of the long term issues, is that there is no elbow support - in long run shoulders also start to be a little unhappy.

[@Cody27]

That may be your issue right there. The elbows are supported by the shoulders not vice versa. Do not support much weight on your wrists or elbows.

[@kachosadiqali2743]

Floor name

[@RMAnimations]

FLOOR GANG OOF

[@NargaCat]

I clicked to skip past a bit of the intro, get 1:07, and I have questions.

[@missunique65]

can't sit on a carpet - dust mites crawling around