How to Manage Posture During Video Calls

Sit Back and Use Your Chair’s Support

Avoid perching on the edge of your seat or slumping forward. Instead:

Sit all the way back in your chair

Keep your back supported, especially your lower back

Ensure hips are slightly higher than knees

Keep feet flat on the floor (or use a footrest if needed)

?? Use a small cushion or lumbar roll if your chair lacks proper lower back support.

??? 2. Position Your Camera at Eye Level

Looking down at your screen encourages neck flexion, leading to stiffness and pain. To fix this:

Raise your laptop or monitor using books or a riser

Align the camera with your eyes to keep your head and neck in a neutral position

Keep the screen an arm’s length away

?? You should be able to look straight ahead without tilting your head up or down.

?? 3. Avoid Slouching and Forward Head Posture

Forward head posture (chin jutting out) is common during video calls. To prevent it:

Gently tuck your chin and lengthen the back of your neck

Stack your ears over your shoulders

Keep your shoulders relaxed, not hunched

?? Imagine a string pulling the crown of your head upward—this promotes length and alignment.

?? 4. Take Movement Breaks Between (or During) Calls

Even with perfect posture, sitting too long can cause stiffness and pain. Between calls:

Stand up and walk for 1–2 minutes

Do simple stretches: shoulder rolls, neck tilts, spinal twists

Perform desk exercises like seated cat-cow or chest openers

?? Set a reminder to stretch or shift position every 30–60 minutes.

?? 5. Use External Accessories for Long Calls

If you spend hours on video each day:

Use an external keyboard and mouse to avoid reaching forward

Consider a separate webcam for more flexible camera positioning

Wear headphones or a headset to avoid hunching toward your microphone

These tools help reduce awkward angles and keep your setup ergonomic.

?? 6. Watch for Posture Fatigue Signals

Poor posture isn’t always obvious—but your body gives clues. Be aware of:

Tightness in the shoulders or upper back

Aching neck or tension headaches

Numbness or tingling in the arms or hands

?? These may signal that your posture needs correction—or that it’s time to move.

?? 7. Build a “Posture Reset” Habit During Every Call

Use the start of each meeting as a cue to:

Sit tall

Adjust your screen

Plant your feet

Roll your shoulders back

Gently engage your core

?? Add a sticky note on your monitor: “Check your posture.”

? Physiotherapist-Approved Posture Quick Checklist

Element Good Posture Tip

Head & neck Neutral, chin tucked slightly

Shoulders Relaxed, not rounded forward

Back Supported with lumbar curve

Feet Flat on the floor

Screen height Eye level

Elbows At 90°, close to body