In recent years, alternating between office work and smart working has become increasingly common. This shift has brought greater flexibility, but also new postural challenges.
Those who work in an office environment that requires using a computer can make various posture errors, regardless of where they actually work. What’s the best posture to maintain when working at a computer?
We talked about it with Dr. Silvia Vedani , physiotherapist at Humanitas Medical Care.
The most common posture errors
Working while seated for long hours causes stiffness in various areas of the body: the neck, back, and shoulders are the first to suffer. Monitors that are too low, hunched backs, or raised shoulders cause musculoskeletal stress and also strain concentration.
Crossing your legs, leaning on your sacrum instead of your sit bones, or assuming positions that seem comfortable in the short term but actually put negative strain on your muscles are all habits that can lead to neck , lower back , or arm pain over time .
Even well-equipped office workstations don’t necessarily guarantee correct working posture: failure to adjust the height of the chair and screen, or a screen positioned sideways, forces repeated and unnatural movements of the head and neck.
Working from home , on the other hand, often tends to be done on unsuitable chairs or with the laptop placed too low or even on the lap, generating muscle and joint overload.
These incorrect postures , especially if maintained over time, are not good for our musculoskeletal system, which was designed to be in motion, certainly not sitting for long periods of time.
What is the proper posture?
Your desk position should be designed to support your back: leaning against the backrest, possibly with a lumbar support, helps maintain the natural curve of your spine.
The computer screen should be positioned in front of you and at eye level, avoiding leaning your chin forward. Your shoulders should remain relaxed, with your elbows resting on the desk or the arms of your chair, while your feet should be firmly planted on the floor or on a footrest, avoiding crossing your legs.
Equally important are micro-breaks throughout the day. Short bursts of movement, even just twenty or thirty seconds, help loosen the shoulders, neck, and legs.
For your eyesight, you should look away from the screen every twenty minutes or so, for 20 seconds, trying to look at an object about 6 meters away. It’s also very helpful to use phone calls as an opportunity to walk around, using earphones so you don’t have to hold the phone between your shoulder and ear.
Even using a mouse has its rules. Using an ergonomic mousepad helps reduce tension and potential wrist and hand problems. For more serious issues, there are ergonomic mice, including the vertical mouse, which completely alters the movement of the hand and wrist. Similarly, breathing and hydration play an important role: diaphragmatic breathing exercises promote muscle relaxation, while always having a water bottle available helps maintain good hydration levels, essential for concentration and energy throughout the workday.
The secret is to move often . European guidelines on health at work emphasize that the best posture is one that changes regularly, alternating sitting with brief movements or adjustments in position. Even small daily adjustments have a significant impact: they reduce muscle tension and help improve the quality of the workday, both in traditional settings and at home.
Let’s also not forget that good physical fitness, achieved and maintained through regular exercise , is essential for preventing ailments related to sedentary work. Aerobic exercise is helpful, as it can help maintain healthy blood pressure and significantly reduce stress levels. Muscle-strengthening exercises are also crucial, but must be performed correctly, using progressive loads. For those who don’t have much time to train, you could learn some simple exercises to do at your desk during breaks because, as the WHO states, “a little physical activity is better than none.”
