You tell yourself it’s fine.
The chair isn’t that bad.
The stiffness in your neck? Probably just slept wrong.
And that ache in your lower back? Nothing a quick stretch won’t fix.
So, you adjust, shift, and keep going. Because you have work to do.
I’ve heard it all before, countless times, from my clients.
Smart, hardworking people who started working from home thinking they’d be more comfortable and productive.
But instead, weeks turned into months, and those little aches? They didn’t just stick around, they got worse.
One day, they realized they could barely turn their head without pain. Or they stood up after a long meeting and felt a sharp pinch in their lower back. Or their hands went numb after hours of typing.
And that’s when they came to me.
Over the years, I’ve seen the same 15 work from home ergonomic mistakes pop up again and again. The little things that seem harmless at first but add up to pain, discomfort, and even long-term injury.
So, before you find yourself in the same boat, let’s go through them so you can fix them now than regret later.
1. Ignoring Your Chair Height
It’s easily done, sitting down without adjusting your chair height. Not realising that the wrong height can strain your lower back, shoulders, and wrists. If your feet dangle or your knees are higher than your hips, your posture is already compromised.
Solution:
The ideal chair height keeps your feet flat on the floor, knees at a 90-degree angle, and hips slightly above knee level.
2. Using the Wrong Desk Height
We all come in different shapes and sizes, so does desks. In the past there were standardised sizes for office desks. But nowadays, desks come in different heights. If your desk is too high, you’ll shrug your shoulders, leading to neck and shoulder tension. If it’s too low, you’ll hunch forward, putting pressure on your spine.
Solution:
Ideally, your desk should allow your elbows to rest at a 90-degree angle when typing.
3. Resting Your Wrists While Typing
It might feel natural to rest your wrists on the desk or keyboard while typing. But this increases pressure on your tendons. And can lead to wrist pain or even carpal tunnel syndrome.
Solution:
Instead, keep your hands hovering slightly above the keyboard with support coming from your forearms.
4. Ignoring Armrests or Using Them Incorrectly
Armrests can be helpful but only if they’re properly adjusted. If they’re too high, they force your shoulders into an unnatural raised position. Too low, and your arms have no support, putting extra strain on your upper body.
Solution:
Adjust them so your elbows rest on them at 90 degrees without lifting your shoulders.
5. Hunching Over Your Laptop
A laptop on your desk might seem convenient. But the low screen height encourages hunching and forward head posture. This put significant strain on your neck and back.
Solution:
Ideally, raise your screen to eye level with a laptop stand or external monitor. Use a separate keyboard and mouse to maintain a neutral arm position. Or ditch the laptop altogether and use desktop monitors placed at eye level and side by side.
6. Sitting for Hours Without a Break
In a traditional office, small movements like walking to meetings, grabbing coffee, or chatting with a coworker, naturally break up long periods of sitting.
At home, it’s easy to stay in one position for hours. This leads to stiffness, poor circulation, and increased muscle fatigue.
Solution:
Set reminders to stand, stretch, or walk every 45 to 60 minutes to keep your body active.
7. Using the Wrong Type of Chair
This is one of the common work from ergonomic mistakes but not all chairs are equal for working from. They must have certain features to prevent strain and discomfort. Dining chairs, couches, or cushioned chairs lack the necessary support for long hours of work. An ergonomic office is designed to be adjustable. They come with adjustable lumbar support, seat height, and armrests to help maintain a neutral spine.
Solution to work from home ergonomic mistakes:
Invest in an ergonomic office chair. The more adjusters it has the better it would suit you.
8. Overlooking Proper Foot Support
If your feet don’t rest flat on the ground, your legs may dangle. This cuts off circulation and leads to numbness or swelling.
Solution:
A simple fix is adjusting your chair height or using a footrest to keep your feet properly supported.
9. Leaning Forward Instead of Sitting Back
Many people sit at the edge of their chair to lean closer to their screen. This places unnecessary strain on the spine.
Solution:
Sitting back against the backrest with lumbar support engages your core and reduces pressure on your lower back.
10. Using a Mouse and Keyboard That Are Too Far Away
Reaching forward to use your mouse and keyboard, puts your shoulders and upper back in a tense position for long periods.
Solution:
Keep your arms close by your side at 90 degrees. It’s a comfortable distance that prevents unnecessary strain and keeps your posture neutral.
11. Skipping Stretching and Mobility Exercises
Even with a perfect setup, muscles become tight from prolonged sitting. Regular stretching of the neck, shoulders, back, hips, and wrists, reduces stiffness and improve mobility.
Solution:
Simple exercises like shoulder rolls, wrist stretches, and seated spinal twists make a difference.
12. Holding the Same Position for Too Long
No matter how ergonomic your setup is, staying in one position for hours will lead to discomfort. You can get so caught up with finishing the project that this work from home ergonomic mistakes becomes the norm.
Solution to work from home ergonomic mistakes:
Alternating between sitting and standing. Doing small movements throughout the day helps prevent stiffness and fatigue.
13. Ignoring Eye Strain
Long hours in front of a screen can lead to digital eye strain, causing headaches and dry eyes. Many forget to blink often or take breaks.
Solution:
Following the 20-20-20 rule can help reduce eye strain and headache:
Every 20 minutes, look at something 20 feet away for 20 seconds.
14. Placing Your Screen at the Wrong Distance
A screen that’s too close forces your eyes to work harder, while a screen too far away makes you lean forward.
Solution:
The ideal distance is an arm’s length away, positioned so the top of the screen is at or just below eye level.
15. Thinking “Ergonomic Gadgets” Will Fix Everything
Buying an expensive chair or a standing desk won’t automatically solve poor posture and bad habits. While the right tools help, they only work if you use them correctly.
Solution:
Combine them with good posture, movement, and ergonomic adjustments.
16. Sticking to One Spot All Day
When you work from home, it’s easy to settle into one spot. Your desk, your dining table, or even the couch, and staying there for hours. After all, that’s where you’re “supposed” to work, right?
But sitting in the same position all day, no matter how ergonomic your setup is, can lead to stiffness and fatigue.
One of the perks of working remotely is having the freedom to move. You can easily eliminate one of this common work from home ergonomic mistakes. So why not take advantage of it?
Solution to Work from Home Ergonomic Mistakes:
Try switching things up throughout the day. Take a Teams meeting from the sofa, go for a walk while on a call, or stand at the kitchen counter for a quick task. These small shifts reduce strain on your body while keeping your energy levels up.
Think of your home as a workspace, not just a desk. Changing posture, location, and moving throughout the day prevents discomfort without sacrificing productivity.
Stop Powering Through the Pain
It’s easy to overlook these work from home ergonomic mistakes when working from home until the aches creep in. A sore back, stiff neck, or aching wrists don’t just appear overnight; they build up from small, daily habits. But just as these mistakes add up, so do the fixes.
I’ve helped countless clients make simple adjustments, raising a chair, shifting a screen, or breaking up long sitting periods. And the relief is almost immediate.
If you’re tired of trial and error, a remote workstation assessment can pinpoint exactly what’s holding you back. Book yours here and start working pain-free.
