You’ve got the good chair. You’ve adjusted your screen. You’re even remembering to blink more often. But despite your best efforts, something still feels… off?
You’re not alone.
Even the most ergonomic desk setup can’t protect you from the everyday habits that quietly undo your posture. The good news? Most of these are easy to fix — once you know what to watch for.
In this post, I highlight 10 common posture mistakes that could be affecting your comfort and productivity at work — plus practical office ergonomics tips to help you feel better, fast.
1. Perching on the Edge of Your Chair
This is one of the most overlooked ergonomic habits. I catch myself doing it when I am in a hurry or not being mindful. Perching means you’re missing out on essential back support, which can increase strain on your lower back. It can also increase contact stress on the underside of your thighs, negatively affecting circulation in your legs.
✅ Fix it: Sit all the way back in your chair so your hips and thighs are supported. Use additional lumbar support, if necessary, to maintain a healthy spine posture. Use a footrest if you cannot plant your feet on the floor when you sit back.
2. Sitting Still for Too Long
Even with the perfect ergonomic desk setup, sitting in one position too long leads to stiffness, poor circulation, and fatigue. Sitting is not a passive posture. It takes muscular effort and contraction to keep you upright. The muscles in your back will get tired, you will get tired and you will slouch.
✅ Fix it: Incorporate healthy work habits like standing up, stretching, or walking for 1–2 minutes every 30–45 minutes.
3. Looking Down at Your Screen
Looking down at your screen, be it the laptop, monitor or phone, increases the workload on the back and neck as they hold your head in position and stop you falling forward. Eventually, your body follows your head, and you end up rounding down to the screen, straining your back and neck and compressing your abdomen.
✅ Fix it: Position your monitor or laptop so the top third is at eye level. This simple tweak can significantly improve workstation comfort. Make sure you hold your phone close to eye level when in use.
4. Cradling the Phone
Using your shoulder to hold your phone to your ear leads to neck and upper back strain, especially if you are trying to multitask — especially during longer calls.
✅ Fix it: Use a headset or speakerphone to keep your posture neutral during calls.
5. Using a Laptop Flat on the Desk
Working directly on a laptop without support forces poor neck and wrist angles.
✅ Fix it: Elevate your laptop and use an external keyboard and mouse for a healthier workstation setup.
6. Ignoring Arm Support
Unsupported forearms can cause tension across your shoulders and upper back, especially during long typing sessions.
✅ Fix it: Use desk or chair armrests to support your arms, with elbows close to your body and bent at 90 degrees.
7. Letting Your Feet Dangle
A common mistake in workplace ergonomics — if your feet aren’t planted on a solid surface, your entire posture suffers. This will also increase contact stress on the underside of the thighs, negatively affecting circulation in your legs.
✅ Fix it: Adjust your chair height or use a footrest to ensure your feet are supported. Remember though to keep elbows level with the work surface.
8. Reaching for the Mouse or Keyboard
This increases strain on the shoulders and wrists, especially during repetitive tasks.
✅ Fix it: Keep your mouse and keyboard within easy reach and at elbow height. Use a document holder or writing slope to position paperwork appropriately, without impacting your keyboard position.
9. Forgetting to Re-Adjust Your Chair
Even small changes in chair height or backrest angle can throw off your ergonomic positioning.
✅ Fix it: Make checking your chair settings part of your daily routine — it only takes a minute.
10. Powering Through Discomfort
Discomfort isn’t normal — it’s a sign something needs to change.
✅ Fix it: Don’t ignore aches or strains. They often signal poor posture or an underlying ergonomic risk. Tackle the issue early with simple ergonomic adjustments or a professional assessment.
Final Thoughts: Improve Your Ergonomic Setup with Small, Smart Habits
Workplace ergonomics isn’t just about furniture — it’s about daily behaviours.
By correcting these subtle habits, you can dramatically improve workstation comfort, reduce injury risk, and boost your productivity.
✨ At Boyne Ergonomics, we help individuals and employers create safe, comfortable, and productive work environments through expert DSE assessments and ergonomic training.
