Video conferencing tools like Zoom have become essential for staying connected with colleagues, clients, and customers, and for many of us a good part of the workday now happens on camera. Not every home setup is built for that. A workstation that looks fine for email can leave you hunched toward a laptop camera, squinting into a window, or straining to hear through tinny speakers.
The short answer: good video call setup ergonomics puts the camera at eye level (which also puts your screen where your neck wants it), lights your face from the front, and keeps you seated in a supportive chair with your feet planted. Add a headset or microphone close to your mouth and a stable connection, and you'll look, sound, and feel better by the end of a long meeting day.
Key takeaways
- Raise your camera and screen to eye level; it fixes both your posture and your on-screen angle.
- Face your light source. Never sit with a bright window behind you.
- A supportive chair, footrest, or seat cushion matters more on long call days, when you move less.
- Audio quality is as important as video; a headset keeps your voice clear and your posture neutral.
- A wired connection and a simple background reduce distractions for everyone on the call.
We've set up workstations for more than 30 years, and video calls have changed what a good home setup needs. For the foundations behind every tip below, see our home office ergonomics guide.
What Is the Best Video Call Setup for Ergonomics?
The best setup keeps you in a neutral, supported posture while the camera sees you straight on. Sitting for long periods can be uncomfortable and lead to back, neck, and shoulder pain, and video meetings make it worse because you tend to freeze in place to stay in frame.
- Chair: use a chair with adjustable height and lumbar support. Browse our ergonomic chairs and seating if yours doesn't adjust.
- Monitor: place your screen at eye level and about an arm's length away. A monitor arm such as the Humanscale M2 Pro Monitor Arm makes it easy to set the height and pull the screen closer for presentations.
- Feet and seat: if your feet don't rest flat, add a footrest; if the seat is hard, a gel cushion can make long meetings more comfortable.
Camera height for video calls
Your camera lens should be at or just above eye level. If you use a laptop, raise it on a stand and use an external keyboard and mouse; a laptop flat on the desk forces you to look down and gives everyone a view of your ceiling. If you use an external webcam, mount it on top of your main monitor so that looking at the people on screen keeps your gaze close to the lens.
How Should You Light Your Face for Zoom?
Light your face from the front, with the main source behind or beside your screen. Ensure your face is well lit and free from shadows. Natural light is the best option, but if that's not possible, use a desk lamp or overhead lighting to brighten your face.
Avoid sitting with your back to a window. Backlighting turns you into a silhouette, and it also creates glare on your own screen that makes you lean in and squint. An adjustable LED task lamp lets you aim light where you need it without flooding the whole room.
How Do You Get Reliable Connectivity?
Use a wired Ethernet connection if you can, because it's more reliable than Wi-Fi. If you have to use Wi-Fi, sit close to the router and limit other devices competing for bandwidth, such as large downloads or streaming in the next room. Test your internet speed before an important call so you're not troubleshooting while everyone waits. Freezing video is distracting, and it also tempts you to hunch toward the screen as if that will help.
What Makes a Good Video Call Background?
A clean, simple background keeps attention on you. Your background says a lot about you, and a cluttered or messy one can distract others. Many tools offer virtual backgrounds; just make sure the one you pick is appropriate for the call. Position your desk so the camera faces a wall or bookshelf rather than a busy doorway.
The same principles apply at the office. If you take calls from a cubicle, our cubicle ergonomics tips cover monitor placement and lighting in a shared space.
How Can You Improve Audio Quality?
Good audio is just as important as good video. Use a headset or a dedicated microphone so your voice comes through clearly. If you rely on a built-in microphone, get close enough to it and remove background noise that could interfere. A headset has an ergonomic bonus too: you're not cradling a phone or leaning toward the laptop to be heard. See our headsets for hands-free options.
Zoom Setup at Home: Quick Checklist
Run through this list before your next meeting.
| Element | Target | Common mistake |
|---|---|---|
| Camera | At or just above eye level | Laptop flat on the desk, camera looking up |
| Screen | Arm's length, top at or below eye level | Screen too far away, leaning forward to read |
| Lighting | Light source in front of you | Window behind you creating a silhouette |
| Chair | Lumbar support at belt level, feet flat | Perching on the edge of the seat |
| Audio | Headset or mic close to your mouth | Built-in laptop mic across the room |
| Connection | Wired Ethernet when possible | Weak Wi-Fi shared with streaming devices |
| Background | Plain wall or tidy shelf | Clutter or a busy doorway |
Can You Take Calls Somewhere Other Than a Desk?
Yes, and changing position between meetings is good for you. Some people take calls standing at a sit-stand desk or from a perch stool, which keeps them more alert. If you're curious about these options, our guide to unconventional workstation setups explains how to make them work. Just reset camera height whenever you change positions.
Recommended Products for Video Calls
Frequently Asked Questions
Where should my camera be for video calls?
At or slightly above eye level, about an arm's length away. That gives a natural, straight-on view and keeps your neck neutral. Raise a laptop on a stand or mount a webcam on top of your monitor.
Why do I feel more tired after video meetings?
Video calls tend to keep you still and focused on a single point, so you move less than in an in-person meeting. Poor posture, glare, and straining to hear add to the fatigue. Stand or stretch between calls and fix your camera, lighting, and audio so you're not compensating.
What is the best lighting for Zoom at home?
Soft, front-facing light is best, ideally natural light from a window you face. If that's not available, place a desk lamp behind or beside your screen and angle it toward your face. Avoid strong light behind you.
Should I use a headset for video calls?
A headset or close microphone usually sounds much clearer than a built-in laptop mic and reduces background noise. It also frees your hands and keeps you from leaning toward the device to be heard.
Want a Professional Look at Your Setup?
We can evaluate your home workstation, camera position included, at our Palo Alto showroom or through a virtual assessment.
👉 Request an Ergonomic Evaluation
About the Author
David Kramer writes for Ask Ergo Works, where our ergonomic specialists have been fitting chairs and workstations from our Palo Alto showroom for more than 30 years.
