Maintaining good posture while working is essential for your health, as well as for your concentration and overall performance. Yet many of us fall into the same bad habits when we spend long hours sitting at a desk every day.
Below, we’ll look at the 10 most frequent posture mistakes at work, the risks they pose, and how to correct them.
The Dangers of Poor Posture
Yes, it turns out sitting is something you can get wrong. When you routinely have a bad posture at your desk, you can start getting aches and pains as your physical health is affected. Your mental health can also take a hit, as concentration becomes harder, and your motivation and performance slip.
Chronic Pain
Sitting for hours at your computer with poor posture can cause recurring and persistent pain in your back, shoulders, and neck. These problems, known as musculoskeletal disorders, are a major reason people take sick leave or experience long-term disability.
Fatigue and Low Energy
Keeping your body in an uncomfortable position wears you out physically and mentally, leaving you tired, low on energy, and less able to concentrate.
Circulation Problems
Sitting too long, especially with legs crossed, slows down blood circulation and makes it harder for blood to flow back up the legs. Over time, this can cause heavy legs, swelling, or, in more severe cases, vein problems.
Breathing and Respiratory Issues
Slouching at your desk compresses your chest and makes it harder for your lungs to fully expand. Less oxygen gets to your brain and body, which can make you feel short of breath, tired, foggy, and drained of energy.
Long‑Term Health Risks
Over time, spending long hours sitting and repeatedly slouching at your desk can take a big toll. It increases the risk of serious health issues such as spinal disc problems (e.g., herniated discs), cardiovascular disease, metabolic disorders like type 2 diabetes, and other chronic conditions.
The 10 Most Common Workplace Posture Mistakes and How to Fix Them
1. Slouching in Your Chair
It’s common for office workers to sink into a slouch after hours at their desks.
A slouch is a rounded, collapsed posture that puts excessive strain on the spine and neck because the body's weight is no longer evenly distributed.
To correct this mistake:
- Sit upright and keep your back aligned.
- An ergonomic chair, like the Bloon ball seat, helps you sit upright naturally without having to think about it.
2. Having Your Screen Too Low or Too High
A poorly positioned screen forces you to strain your neck, tilt your head, or lean forward. Over time, this leads to neck pain, shoulder tension, and eye strain.
To fix it:
- Adjust your screen so you’re looking straight ahead at it, with the top of the screen at eye level or slightly below, to keep your neck comfortable.
- Keep the monitor 20–28 inches (50–70 cm) from your face.
- If you use more than one screen, position them in a straight line so you don’t have to turn your neck too much.
3. Keeping Your Shoulders Raised or Tensed
When you're focused or stressed, you may unintentionally tense your shoulders. This can cause neck pain, shoulder stiffness, and even nerve irritation, such as tingling sensations.
This tension often comes from a keyboard or desk that is too high.
To correct it:
- Relax your shoulders and let your arms rest naturally.
- Adjust your chair or desk so your forearms can sit at a 90° angle.
4. Sitting with Legs Crossed for Long Periods
Crossing your legs is a common habit, but it disrupts pelvic alignment and restricts blood circulation. Maintained for too long, this posture can contribute to:
- circulatory issues
- lower-back pain
- spinal misalignment
Instead:
- Keep both feet flat on the floor.
- Try using a footrest to keep your posture aligned and comfortable.
5. Working Without Lumbar Support
Sitting for hours without lower-back support increases lumbar curvature and compresses the spinal discs. This often results in chronic lower-back pain.
How to fix it:
- Use an ergonomic office chair with built-in lumbar support.
- Alternatively, add a small cushion to support your spine’s natural curve.
6. Leaning Your Head Forward to See Your Screen
If you find yourself leaning forward or jutting your head toward your monitor, your screen is either too far away or too dim.
This “forward-head posture” increases strain on the neck and upper back, causing:
- eye strain
- headaches
- cervical pain
- reduced productivity
To correct it:
- Bring the screen closer if needed.
- Sit back and align your head with your spine.
- Use natural light or soft indirect lighting to avoid glare.
7. Bending Your Wrists While Typing or Using the Mouse
If your wrists feel bent or strained, your keyboard or mouse may be poorly positioned or not ergonomic.
A steep keyboard angle or a mouse that sits too far away can cause:
- Wrist pain
- Computer mouse syndrome
- Carpal tunnel syndrome
- Forearm tension
- Repetitive strain injuries
To fix this:
- Keep wrists straight and neutral.
- Adjust the height and position of the keyboard and mouse so they align with your elbows.
- Choose an ergonomic mouse or keyboard.
- Use a wrist rest if needed.
8. Not Adjusting the Height of Your Chair or Desk
The wrong desk or chair height can force your body into awkward, unnatural postures, which will make you feel uncomfortable and tired.
To correct this:
- Adjust your seat and desk so your feet rest flat on the ground.
- Your knees and elbows should form 90° angles.
9. Staying Still for Too Long Without Breaks
Prolonged sitting and inactivity are major contributors to physical and cognitive decline.
They cause:
- Circulatory issues
- Muscle stiffness
- Reduced mental performance
To prevent this:
- Alternate between sitting and standing, preferably with a sit-stand desk.
- Keep your body moving throughout the day by using an active sitting option, like a Bloon ball.
- Take breaks every 30 to 90 minutes to stretch, walk, or reset your posture.
For more inspiration, check out our guide to active breaks.
10. Holding the Phone Between Your Ear and Shoulder
Many people wedge their phone between their shoulder and ear when taking notes. This awkward position twists the neck and shoulders, causing uneven tension that can lead to headaches and muscle pain.
To fix this: use a headset, earbuds, or your phone’s speaker mode to free your hands.
Conclusion
Posture mistakes at work often go unnoticed, but their cumulative impact can be significant over time. Taking a few minutes to identify and correct them can dramatically improve your comfort, energy levels, and cognitive performance throughout the workday.
FAQ: Posture Mistakes at Work
How Can I Correct Posture Mistakes at Work?
Start by identifying your specific posture habits. Then apply simple ergonomic principles:
- Back Straight
- Feet flat on the floor
- Elbows and knees at 90°
Adjust your workspace (chair height, monitor position, lighting) so that you can maintain this position. Incorporate regular active breaks to reset your posture.
Does Remote Work Increase Posture Problems?
Yes. Remote workers often lack proper ergonomic equipment, which leads to more posture errors, discomfort, and fatigue.
When Should I See a Professional About Posture-Related Pain?
Consult a healthcare or ergonomic specialist if pain persists for several days, recurs frequently, or limits your movement.
