Office Worker Posture Guide
Why Office Workers Have Posture Problems
Sitting at a monitor for 8+ hours causes your neck to push forward, shoulders to round, and pelvis to tilt back. Low monitor height and distant keyboard accelerate forward head and round shoulder.
Common Posture Problems
Forward head (leaning toward monitor), round shoulder (rounding while typing), posterior pelvic tilt (slouching in chair), shoulder asymmetry (mouse-side shoulder raised) are most common.
Posture Tips at Work
Adjust monitor so the top is at eye level. Place keyboard so elbows are at 90 degrees, and keep your back against the chair. Stand up every 30 minutes for chest opener and neck stretches.
Recommended Work Setup
Use a monitor arm or laptop stand to raise screen height. Chair height should let feet touch the floor with lumbar support. A standing desk allows alternating between sitting and standing.
Check Your Posture with AI
Take front + side photos on Posture Check to analyze forward head, round shoulder, and shoulder asymmetry at once. Measure periodically to track improvement.
Analyze your posture with AI
Take a photo with camera and AI will give you a posture score.
Go to Analysis