5 Ways to Improve Posture While Working From Home

Working from home sounds great—until your neck starts to hurt, your lower back aches, and you realize you’ve been sitting like a shrimp for hours.

If that sounds familiar, you’re not alone. Remote work has changed the way we move (or don’t move), and it’s taken a toll on how we sit, stand, and hold ourselves throughout the day. For many people in places like Austin, where tech jobs and creative work are common, sitting at a laptop all day has become the new normal. But here’s the good news: you can fix your posture with a few small changes.

Here are five easy, realistic ways to improve your posture while working from home—no fancy gear or gym membership required.

1. Set Up a Real Workstation

The couch may be comfy, and the kitchen counter might seem fine in a pinch, but neither is doing your spine any favors.

If you’re working from home long-term, it’s worth setting up a real workstation. You don’t need a full home office. A basic desk and a chair with back support can make a big difference. Try to keep your screen at eye level and your elbows bent at about 90 degrees. Your feet should be flat on the floor, not dangling or twisted around the chair legs.

It doesn’t take much to start seeing improvement. And if your posture has already started to affect your back or neck, it might be time to get some help. A good chiropractor in Austin can evaluate your posture, recommend small changes, and help relieve pain before it becomes a bigger issue.

2. Take Movement Breaks Often

It’s easy to forget to move when you’re deep in work mode. But sitting for long stretches stiffens your muscles and wears down your posture. The longer you sit, the more you tend to slump.

The fix? Get up and move. Set a reminder every 30 to 60 minutes to stand, stretch, or just walk around. It doesn’t have to be anything big. A lap around the kitchen or some shoulder rolls by your desk can do the trick.

Movement resets your muscles and gives your posture a fresh start. It also gives your eyes a break from the screen, which is always a bonus.

3. Use a Supportive Chair (or Fix the One You Have)

Not all chairs are created equal. Some don’t support your lower back, and others are too soft or too firm. But buying a pricey office chair isn’t the only answer.

If your current chair isn’t cutting it, try adding a pillow or rolled towel behind your lower back. This helps maintain the natural curve of your spine. You can also use a cushion on the seat to raise your hips slightly above your knees. This reduces pressure on your back and makes sitting more comfortable.

What matters most is how your body feels after a few hours. If you’re sore or stiff, something needs to change.

4. Be Aware of Your Screen Position

A lot of bad posture comes from the way we use our screens. If your laptop is sitting low on the desk, chances are you’re hunching over it. Over time, that puts a lot of strain on your neck and shoulders.

The fix is simple: raise your screen so your eyes are level with the top third of it. You can use a laptop stand or stack a few books underneath. If you use an external keyboard, place it so your arms stay relaxed and your wrists aren’t bent.

Also, try not to lean toward the screen. It helps to push your chair in so you can sit upright and still see clearly.

5. Strengthen the Right Muscles

Posture isn’t just about how you sit—it’s about how strong your muscles are. When your core, back, and shoulders are weak, it’s harder to sit up straight, especially for long periods.

You don’t need to start a workout routine. Just a few simple exercises done regularly can help. Try shoulder blade squeezes, wall angels, or lying down on the floor and reaching overhead. These movements wake up the muscles that support good posture.

The more you build these habits into your day, the more natural good posture will feel. And you’ll start to notice less tension in your back, shoulders, and neck.

Working from home doesn’t have to mean dealing with daily aches and poor posture. With a few smart adjustments—like fixing your workstation, standing up more often, and keeping an eye on your screen setup—you can sit better, feel better, and work more comfortably.

Don’t aim for perfect posture 100% of the time. Just aim to be more aware of how you’re sitting and moving throughout the day. Small changes lead to real progress.

And if you’re already dealing with stiffness or pain, don’t wait to address it. Good posture starts with understanding your body and giving it what it needs to stay strong and supported.