Top 7 Posture Mistakes in Office Workers — and How to Fix Them

14 Oct 2025

Written by Wesley Adora (Physiotherapist, APAM)

Modern office work has transformed the way we live — and not always for the better. Hours spent hunched over computers, leaning into screens, or sitting in the same position can take a toll on your spine, muscles, and joints. Poor posture isn’t just about appearance; it affects your breathing, circulation, energy, and long-term musculoskeletal health.

1. Forward Head Posture

One of the most common office posture problems is the “forward head” position, where your head juts out toward the screen. This adds extra stress to the neck and upper back, often causing stiffness, headaches, and even shoulder pain.

How to fix it:

Keep your monitor at eye level so your head stays aligned with your shoulders. Practice gentle chin tucks throughout the day — draw your chin slightly inward as if making a double chin — to strengthen your neck stabilisers and restore alignment.

3. Twisting or Leaning to One Side

Many office workers develop a habit of leaning or twisting to one side — often toward a phone, keyboard, or document holder. Over time, this creates uneven muscle use and strain on the spine.

How to fix it:

Ensure your workstation is symmetrical, with your monitor, keyboard, and mouse positioned directly in front of you. Alternate phone use between ears or, better yet, use a headset to avoid tilting your neck.

4. Sitting for Too Long

Even if you sit with perfect posture, staying in one position for hours can harm your spine and muscles. Prolonged sitting leads to tight hips, weak glutes, and reduced circulation.

How to fix it:

Follow the 30-30 rule — every 30 minutes, stand up or stretch for at least 30 seconds. Take short walking breaks, adjust your sitting position, or use a sit-stand desk if possible. Small, frequent movements can significantly improve comfort and circulation.

5. Poor Lumbar Support

A lack of proper lower back support forces your spine out of its natural curve, increasing the risk of back pain and fatigue.

How to fix it:

Use a chair with built-in lumbar support or place a small cushion behind your lower back. Sit back fully in your chair with your feet flat on the ground, and avoid slouching toward your desk

6. Incorrect Screen Height

If your computer screen is too high or too low, your neck and upper back compensate by bending or tilting awkwardly. This repetitive strain can lead to chronic pain and tension.

How to fix it:

Position your screen so that the top of the monitor is just below eye level, about an arm’s length away. If you use a laptop, consider a riser or external monitor to improve ergonomics.

7. Poor Arm and Wrist Position

Improper keyboard or mouse placement can strain your shoulders, forearms, and wrists — sometimes leading to repetitive strain injuries.

How to fix it:

Keep your elbows close to your body and bent at about 90 degrees. Your wrists should remain in a neutral position (not bent up or down). Place your mouse close to your keyboard to avoid overreaching.

Bonus Tip: Don’t Forget Your Feet

Good posture starts from the ground up. Crossing your legs or sitting with your feet dangling affects your hip and pelvic alignment.

How to fix it:

Keep both feet flat on the floor or use a footrest if needed. Avoid crossing your legs for long periods and distribute your weight evenly when sitting or standing.

Everyday Habits for Better Posture

Small, consistent changes are the key to lasting improvement.
Here are some quick daily habits to support your posture:

• Stretch your neck, shoulders, and upper back every couple of hours.

• Adjust your chair height so your knees are slightly lower than your hips.

• Roll your shoulders back whenever you catch yourself slouching.

• Do simple desk stretches such as side bends, torso twists, and shoulder rolls.
  

Building awareness throughout the day can help prevent pain and improve focus, comfort, and energy.

When to Seek Professional Help

If you experience ongoing neck, back, or shoulder discomfort despite improving your posture, it may be time to consult a physiotherapist. Persistent stiffness, headaches, or tingling sensations can signal deeper issues related to muscle imbalance, nerve irritation, or joint restriction.

A professional posture assessment can identify the root cause and provide personalised exercises, ergonomic advice, and manual therapy for long-term relief.