Bad Posture To Avoid While Doing Home Office

Working from home has been a thing right now, primarily because of the pandemic. Working from home has a lot of flexibility regarding how, where, and where they work, whether from their homes, co-working spaces, or living overseas as digital nomads.

When it comes to computer posture, most of us are guilty of slouching or craning our necks when staring at screens. The sad part is that, amid mounting evidence of how bad posture affects our wellbeing, some people have accepted these behaviours as the standard. The following are some postures that we should avoid while doing home office.

What is Posture?

How you carry your body while standing, sitting, or lying down is known as posture. The excellent posture entails teaching the body how to stand, move, sit, and lie so that muscles and ligaments are not overworked when moving or doing weight-bearing activities.

Furthermore, poor posture described as the posture that results from muscles tightening or shortening while others lengthen and weaken due to daily activities. It may result in discomfort, illness, or other health issues.

Types of Bad Posture


Slouching in your chair may feel suitable for a while, but it puts a strain on your back’s muscles, ligaments, discs, and other components. Your back should be in a neutral spot, relaxed, and protected by a chair in the ideal situation. Back pain occurs when the back is not in the right place for long periods. It can inevitably lead to accidents if left unchecked.

Hunching Your Shoulder

We must compensate for the lack of suitable office furniture, such as an ergonomic table or chair, with the sudden order to work from home. Instead, we make do with what we’ve got: a couch, coffee table, dining table, and chairs. Since they are not for an ergonomic workplace, we have to stop and crane our neck to better view our computer display, keyboard, and mouse.

The rotator cuff tendons place pressure on the shoulder’s coracoacromial arch as this occurs. It will ultimately cause pain in the shoulders while performing reaching gestures or abrupt changes of motion.

Poking Chin

Sitting too low, having a screen that is too high, having a hunched back, or a combination of all three can result in a poking chin posture. Correcting a protruding chin entails bettering your sitting behaviour as well as posture-correcting exercises. Neck and shoulder pressure, headaches, and a heavy head feeling are signs of a chin poke posture. Sitting at a desk for 8-10 hours a day can easily result in the development of this postural abnormality.

Phone Cradling

Holding your phone handset between your ear and shoulder can strain muscles and other soft tissues over time, resulting in muscle imbalances on the left and right sides of your body.

Avoid Dangling Your Feet

Dangling feet are a significant liability because they help to stabilize the lower back by providing support. When sitting comfortably, the backs of your knees do not touch the chair’s seat. It is inconvenient and painful at times. Your feet should be able to rest comfortably on the field. Dangling feet constitute a significant liability because they help to stabilize the lower back by providing support.

Adverse Effects of Bad Posture

Bad posture is unavoidable, particularly in today’s technological era. Here are some of the adverse effects of poor posture.


Soreness and discomfort are the most common side effects of poor posture. You’ll probably experience back, neck, and shoulder pain. The most noticeable side effect is discomfort. Since the body is in a reclined position due to poor posture, the upper body faces additional pressure and stress. The most common form of pain associated with poor posture is lower back pain, accompanied by neck and shoulder pain.

Poor Digestion

After you’ve eaten, bad posture is particularly harmful to your body. This posture may trigger heartburn and acid reflux. When a person slouches, they place undue strain on their back and, thus, on their stomach. This pressure on the stomach is unhealthy in general, but it is particularly harmful when the stomach is attempting to digest food. 

Bad posture can cause digestion to be delayed and stunted. Some physical problems, such as bowel movement problems and heart problems, can be caused by poor digestion.

Bad Circulation

Poor circulation in the body can be caused by poor posture. It is particularly true when poor posture is paired with prolonged sitting. Sitting for long periods and cutting off your body from adequate blood flow can harm your health. They may have poor circulation and can grow varicose veins if they are slumped over a desk.

Increases Stress Level

Many studies showed a correlation between poor posture and stress level. When a person has a bad posture, he or she is more likely to experience depressive feelings and have low energy levels. When you have poor posture, you restrict bodily functions and shut off the body from proper circulation. These physical processes slow down and eventually deplete your resources. Irritability and high-stress levels result from a lack of control.

Develop Carpal Tunnel Syndrome

Since the nerves in the neck and upper back regulate muscle function in the arms, wrists, and hands, poor posture can wreak havoc on these areas, resulting in Carpal Tunnel Syndrome. Numbness, tingling, or pain may occur when muscles become tight. Carpal Tunnel Syndrome may also be caused by poor wrist posture.

Poor Sleep

You may put your entire muscular system in jeopardy due to poor posture. If you can’t completely relax your body at night, you may find yourself tossing and turning in an attempt to find a comfortable place for your neck and back, resulting in hours of sleep loss.


It is possible to change your posture even though it has been an issue for years. Improving your posture is never too late. It would help if you had the self-discipline to refrain from doing what you are not supposed to do. Furthermore, any form of exercise will help you improve your posture.