I’ve spent an embarrassing amount of time trying to perfect my work-from-home setup. I’ve tweaked the height of my chair and desk, and even tried several different laptop stands that promised everything and delivered little more than vibes. What I didn’t expect was that the thing that would finally bring me comfort and help with my back pain would be a $25 ergonomic footrest — an object I had previously filed under “unnecessary office accessories.” And yet, here I am.

Before the footrest, my posture situation was bleak. I’d start the day sitting like a functional adult, only to slowly devolve into a forward-slouching, feet-tucked-under-legs pretzel. By mid-afternoon, my lower back had that dull, nagging ache that made it hard to focus. I thought that was just the price of sitting at a desk. Turns out, my feet were the problem. But without even trying, I had found a solution.

The BlissTrends Foot Rest has become my favorite desk upgrade. It’s small, affordable, and doesn’t require rearranging your space or buying a whole new chair. This height-adjustable foam footrest takes up basically no visual space, works barefoot or with shoes, and slides under your desk when you’re done. Plus, it comes with a cover that can be easily removed and thrown into the washing machine. It’s the definition of low commitment, high reward.

“Most desk posture issues start with where your feet are,” says Dr. Mikel Daniels, a Baltimore-based podiatrist and founder of WeTreatFeet Podiatry. When your feet hang, don’t quite reach the floor, or you’re constantly pulling them back under your chair, the rest of your body has to make up for it. That compensation travels upward fast with “malposition of the pelvis, lumbar spine, and even your neck.” Your pelvis tucks under, your back loses its natural curve, and suddenly sitting feels way harder than it should. It can lead to “rounded shoulders, tight hip flexors, aching low backs, and swollen feet by 4 p.m.” 

An ergonomic footrest helps eliminate “desk posture” by doing something extremely basic but surprisingly effective: It brings the floor up to you. This “lets you set your chair at the right height for your desk and screen while still giving your feet a solid, supportive base,” Daniels explains. “It’s a simple way to hit that ‘neutral alignment’ sweet spot without needing a custom chair and desk setup.” Translation: Your body can finally stop improvising. 

The first day I used the footrest, I noticed I wasn’t thinking about my posture at all. My feet felt grounded. My hips stayed put. I wasn’t inching forward in my chair or curling myself into a question mark. This is because, according to Dr. Devin Trachman, the clinic director at Physical Therapy Central, “A footrest gives the body a stable base to allow the pelvis and spine to be more neutral and supported.” From her physical therapy standpoint, “this stability is foundational for reducing unnecessary stress and strain during times of prolonged sitting.”

That neutral alignment was the missing piece for me. With my feet supported, I actually used the back of my chair. My back wasn’t working overtime just to keep me upright. And by the end of the workday? No familiar ache. No stretching on the floor like I’d just finished a marathon.

There are circulation benefits, too. Supporting your feet reduces pressure on the backs of your thighs, which can improve blood flow and reduce swelling in the lower legs and feet — something many people who sit all day experience without realizing it. Trachman adds, “Clinically, I often see improvements in low back pain, hip tightness, and even neck tension when mechanics of sitting are corrected from the ground up.” This explains why, since incorporating a footrest into my workspace, I’ve noticed less stiffness by the end of the day.

The good news is that good posture doesn’t mean sitting perfectly upright all day. Some key cues that Trachman likes giving her patients are as follows: 

Daniels likes to remind his patients of the following message: “Perfect posture does not exist. However, sustainable posture does.” His baseline advice is keeping a footrest height so your knees are at about a 90- to 100-degree angle, letting your feet feel “heavy but relaxed” on the surface, and sitting all the way back in your chair to support your lumbar spine.

Even then, movement matters. Trachman recommends changing positions or standing every 30 to 60 minutes. A footrest isn’t meant to lock you into place — it just makes good posture the path of least resistance.

Is a footrest exciting? Not even a little bit. Did it make my workday noticeably more comfortable? Completely. Although it doesn’t feel dramatic, the payoff is. My desk setup finally feels like a true ergonomic workspace, my workdays end without that familiar back ache, and I didn’t have to replace a single piece of furniture or buy any fancy gadgets. 

It’s not a magic solution. But for under $30, it’s one of those simple but effective upgrades that makes you wonder why you didn’t try it sooner — especially if you work from home, live in a small space, or sit more than you probably should. Trust me — your back will thank you.

Buy: BlissTrends Foot Rest, $24.99