10 Ergonomic Mistakes People Make Working From Home

But there are some really small and simple changes that can make a big difference.

Here are 10 of the most common ergonomic mistakes people make when working from home and how to fix them.

1. Working from the couch or bed

It might feel comfortable initially, but unsupported positions place strain on the neck, shoulders and lower back.

Try instead: Work from a stable desk or table whenever possible.

2. Using a laptop without accessories

Laptops force users to choose between looking at the screen or maintaining proper arm positioning. Either way, something suffers.

Try instead: Use a separate keyboard and mouse, and elevate the screen so the top is at eye level.

3. Sitting for hours without moving

Even the most ergonomic workstation can’t compensate for sitting all day.

Try instead: Get up and move every 30 to 60 minutes. A short walk or stretch can reduce stiffness and improve circulation.

4. Ignoring aches and pains

Many people assume discomfort is just part of working life.

Try instead: Address symptoms early. Persistent discomfort is often a sign that something needs adjusting.

5. Poor monitor positioning

Looking down at a screen all day can place significant stress on the neck and upper back.

Try instead: Position your screen directly in front of you, approximately an arm’s length away.

6. Reaching too far for your mouse

Repeated reaching can contribute to shoulder and upper arm strain.

Try instead: Keep your mouse close to your body and at the same level as your keyboard.

7. Having a chair that’s too high or too low

An incorrect chair height can affect posture, circulation and overall comfort.

Try instead: Adjust your chair so your feet are supported and your knees sit roughly level with your hips.

8. Forgetting about lighting

Poor lighting can cause eye strain, headaches and fatigue.

Try instead: Position screens to reduce glare and ensure adequate lighting throughout the day.

9. Holding your phone between your ear and shoulder

This common habit places unnecessary strain on the neck.

Try instead: Use a headset or speakerphone for longer calls.

10. Thinking ergonomics is only about equipment

A new chair or desk won’t automatically solve every problem.

Try instead: Focus on the bigger picture, including movement, workload, work habits and recovery breaks.

Good ergonomics is about more than comfort

Effective ergonomics isn’t simply about preventing aches and pains. It supports productivity, concentration, wellbeing and long-term health.

By making a few adjustments now, workers can create healthier work habits and reduce the risk of developing more significant injuries in the future.

How Rehab Management can help

Rehab Management provides ergonomic assessments, workplace assessments and injury prevention services to help organisations create safer and healthier working environments, whether employees are working onsite, remotely or in a hybrid arrangement. Get in touch with our friendly team to find out how we provide some solutions.