Common Posture Mistakes and How to Fix Them

Every employee needs to be comfortable while working. However, some people thought that just sitting or standing can bring comfort while doing errands. Of course, every worker should know the value of ergonomics and the importance of proper posture in doing their jobs.

If you suffer from health conditions such as shoulder strains and back pain, this can be due to too much sitting or standing. Chiropractors and other health experts advised people about common posture mistakes and how to correct them.


Common Posture Mistakes in The Workplace

The following are some of the common habits that lead to improper posture when working. These need to be avoided or remedied; that’s why we include the tips on how to fix them.

#1 Staring up and down at your monitor. Your neck is forced to extend when you work while looking at the monitor, which is set up too high on your desk. This is unhealthy because it causes the joints in the neck to compress, thus leading to fatigue in the muscles. That is one of the common reasons why you can experience pain, inflammation, and headaches. In the same way, you can also strain your neck when you look down at your monitor, especially for long hours. This type of working position will result in a slouched posture and may lead to discomfort of the spine. Such trouble may also lead to lower and upper back problems.

How to fix it: 

Set up your computer monitor screen at your eye level. Experts advise having your eyes levelled on the address bar of your browser. In case you are using a laptop, try adding an external monitor. It will also be helpful to use a full-sized keyboard and let your laptop screen become the monitor. Place a pile of books or anything under the screen or the laptop. That will aid in making the screen directly in front of you. 

#2 You overextend your hand to reach for the keyboard and mouse. Typing and encoding throughout the day can cause your hands and fingers to feel strained and tired. A common mistake when working with mouse and keyboard is overextending your hands and arms. Such working habit triggers points ad muscle tension leading to fatigue and discomfort. Neck, shoulders, and upper back are also affected. It can also cause carpal tunnel syndrome and repetitive strain injury.

How to fix it:

It will be helpful if you will use an ergonomic keyboard and mouse to avoid problems such as carpal tunnel syndrome and discomfort. Place your wrists in a neutral position. That means the long bones of your hands should be tilted slightly upward for the forearm bones. Make sure as well that the middle finger of the hand is positioned straight forward in line with your forearm. Avoid bending it inward or outward. These steps can also help prevent hand injuries, tingling, pain, and numbness. 

#3 Cradling the mobile phone to your ear. Putting your phone between the shoulder and your face can lead to neck strain, inflammation of neck joints, and upper back muscle tensions.

How to fix it:

If you can’t hold the phone on your hand, use a hands-free handset. This reduces the issue so you can work comfortably without needing your neck to be put at risk.

#4 Slouching on your chair. Ergonomics experts are always telling working individuals to practice proper posture. Thus, they advised avoiding slouching on the chair. Chairs that are too high can have your legs feel more tired because they dangle. That case can limit the blood circulation to the legs, thus, the feeling of discomfort. On the other hand, if the chair is too low, you can experience lower back pain and may also suffer from disc issues and degeneration.

How to fix it: 

Invest in an adjustable or ergonomic chair. By doing that, you will keep your knees and hips at 90 degrees at a starting point. This will aid in keeping the lumbar spine in a neutral position. It is also imperative to move in various positions while sitting at work. Of course, take some breaks and stand for several times throughout the day.

#5 Keeping your legs fixed in one position. Another mistake often practiced by some people in the workplace is staying in the same fixed position for several hours. Keeping your legs in one spot can be detrimental to health. It can cause fatigue, discomfort, and other health issues.

How to fix it: 

Make sure to design an ergonomic workplace. Use an anti-fatigue mat as a footrest under the desk. This will aid in preventing leg fatigue and lower back pain. 

#6 Hunching your shoulders. Hunching your shoulders can lead to repetitive strain and painful adhesions. Besides, the said habit causes trigger points in the shoulders as well as in the lower neck. In addition, not having an excellent armrest to support the elbows can also lead to fatigue.

How to fix it: 

When working, hold your starting position by having your arms relaxed at your sides, keeping the elbows at an angle of 90 degrees. Utilize adjustable armrests at a height that will prevent your shoulder from hiking, and provides a rest position for the forearms. This will help in preventing muscle strains in the shoulders, upper back, and will help promote proper wrist positioning.

#7 Slouching over your tablet or smartphone. Since we cannot deny the importance of using mobile phones at work, employees should learn how to use them properly. Learning or slouching over your tablet and phones can cause problems in posture. You can experience tightening of the chest and weakened upper back when you have a hunched posture.

How to fix it:

Practice holding your smartphone or tablet properly to avoid posture problems. Position the device at eye level. When typing, keep your wrists as relaxed as possible.


Working in an ergonomically-designed workplace will help promote productivity and efficiency. Not only that, but they can aid as well id as in achieving a good posture. Put in mind that proper posture comes with practice. It can be achieved by avoiding common mistakes when it comes to posture. Instill in your daily living the discipline of promoting good posture.