# 20 bad postures at a laptop, and where you feel them > Twenty bad postures at a laptop, at a desk, in bed, on the sofa and standing, with where most of them strain your body and one fix for each. Canonical: https://poxture.com/resources/bad-posture Last updated: 2026-11-05 Resources At a desk, in bed, on the sofa or standing. Each one drawn from the side, with one thing to try today and, for most, the part of your body that takes the strain. Updated 2026-11-05 - At a desk - Your screen - In bed - On the sofa - Standing desk Where it lands ## 14 of the 20 load your neck. Most of them move your head forward or down, away from where your body carries it easily. The muscles at the back of your neck and upper back can then work harder to hold it.[1] A good posture is one you could hold for a long time with no strain on your muscles, nerves or bones. - Neck 14 of 20 - Upper back 10 of 20 - Lower back 2 of 20 - Shoulders 2 of 20 [Poxture App](https://poxture.com/) can nudge you for the 8 marked “Nudges you”. The other 12 are tips to try on your own. ## At a desk Where most people work on a laptop. - Nudges you ### Too close to the screen Neck · Upper back You creep toward the screen while you read or code. Your neck and upper back hold the lean.[1,2] Try: Sit back so the screen is 50 to 100 cm (20 to 40 inches) away, and make the text bigger (⌘ +). [How to stop leaning in ›](https://poxture.com/guides/too-close) - Nudges you ### Looking down Neck · Upper back Your head tips down to the laptop and stays there. The back of your neck and the top of your back carry the weight.[1,2] Try: Raise the screen so its top edge sits at or just below eye level. [The tech-neck guide ›](https://poxture.com/guides/head-down) - Tip ### Chin sliding forward Neck · Upper back Your head drifts out ahead of your shoulders while you focus. Your neck and upper back work harder to hold it there.[1] Try: Draw your chin straight back now and then. - Nudges you ### Hunched over Neck · Upper back A hard problem pulls you in until your back rounds and your shoulders curl forward. Your head goes forward with them, and your neck and upper back hold it.[1] Try: Sit back against the chair and let your shoulders drop. [Hunched over posture: why it happens ›](https://poxture.com/hunched-over-computer) - Nudges you ### Slouching Lower back You sink lower in the chair, a little at a time, and your back leaves the backrest. Your lower back loses its support.[3] Try: Slide your hips to the back of the seat and let the backrest hold the small of your back. [How to stop slouching ›](https://poxture.com/guides/slump) - Tip ### Perched on the edge of the chair Lower back You sit on the front of the seat and lean toward the screen. Your back has nothing to rest on.[3] Try: Sit all the way back so the chair holds you. - Nudges you ### Leaning to one side You prop an elbow on one armrest and sink onto one hip, and stay there through a long read. Try: Sit evenly on both hips, with both feet on the floor. [Leaning to one side ›](https://poxture.com/leaning-to-one-side) - Nudges you ### Hand on face Your chin rests on your hand while you think. A 2025 study on jaw trouble lists resting the chin on a hand among the habits it checked.[4] Try: Rest your forearms on the desk instead. [How to stop resting your chin on your hand ›](https://poxture.com/guides/hand-at-chin) - Nudges you ### Sitting still too long Neck · Shoulders Deep in work, 40 minutes go by without a change of position. Holding one posture that long tires the muscles of your neck and shoulders.[5] Try: Take short breaks often: stand, stretch or walk for a moment. [Sitting still too long, what helps ›](https://poxture.com/guides/not-moving) ## Where your screen sits Where you put the screen decides where your head goes. - Tip ### Screen too low Neck · Upper back A low screen pulls your eyes and head down all day, and your neck and upper back hold your head there.[1,2] Try: Raise it until the top edge is at or just below eye level. - Tip ### Screen too high Neck You tip your head back to see it, and the back of your neck stays tight.[2] Try: Lower it until the top edge is at or just below eye level. - Tip ### Screen off to one side Neck Your head stays turned toward the screen you use most, and one side of your neck does more of the work.[2] Try: Put that screen straight in front of you. ## In bed The screen ends up far below your eyes. - Tip ### Laptop on your thighs in bed Neck · Upper back Propped against the headboard, you look far down into your lap, and your neck and upper back hold your head there.[1] Try: Put a pillow on your lap to bring the screen up. [Laptop posture in bed ›](https://poxture.com/laptop-posture-tips) - Tip ### On your stomach You lie on your elbows with your head tipped back to see the screen, and your lower back arches. Try: Sit up against the headboard with a pillow behind you. - Tip ### Laptop on the mattress Neck · Upper back The screen sits far below your eyes, so your head and back curl down to it.[1] Try: Raise the laptop on a lap desk or a box. ## On the sofa Soft seats and low tables pull you down. - Nudges you ### Not working from a proper desk setup Neck · Shoulders A quick look at the laptop on the sofa turns into an hour in one soft spot. Holding one posture that long tires your neck and shoulders.[5] Try: Get up for a short break often, or move to a table. - Tip ### Sunk into the sofa Neck · Upper back The soft seat lets you sink, and your head bends down to the laptop on your knees.[1] Try: Sit on a firm cushion, or move to a table. - Tip ### Hunched over the coffee table Neck · Upper back A low table pulls your head and shoulders down toward the screen.[1] Try: Move to a higher table, or raise the laptop on a box. ## At a standing desk A standing desk needs the right height for the desk and the screen. - Tip ### Standing desk too low Neck · Upper back The desk sits low, so you stand with your head bent down to the screen.[1,7] Try: Set the desk height by your elbows, and raise the screen so its top edge is at or just below eye level. Our free [desk height calculator](https://poxture.com/desk-height-calculator) gives both numbers for your height. - Tip ### Leaning on the desk You rest your weight on your arms while you read or type, and stay there.[7] Try: Stand on both feet with your arms relaxed, and change position often. ## Three fixes that cover most of them 1. Bring the screen up to your eyes The top edge at or just below eye level. Use a stand, a box or a pillow, and add a separate keyboard and mouse.[2,6] 2. Let something hold your back Hips to the back of the chair, so the backrest fits the small of your back.[3] 3. Take short breaks often Stand, stretch or walk for a moment, then settle back in.[5,7] ## Sources 1. [Persistent cervicothoracic muscle mechanical stiffness and postural loading: a narrative review. Cureus, 2026](https://pmc.ncbi.nlm.nih.gov/articles/PMC13487407/) 2. [OSHA, Computer Workstations eTool: Monitors](https://www.osha.gov/etools/computer-workstations/components/monitors) 3. [OSHA, Computer Workstations eTool: Chairs](https://www.osha.gov/etools/computer-workstations/components/chairs) 4. [Parafunctional habits and temporomandibular disorders in students, a cross-sectional study. 2025](https://pmc.ncbi.nlm.nih.gov/articles/PMC12346914/) 5. [OSHA, Computer Workstations eTool: Work process and recognition](https://www.osha.gov/etools/computer-workstations/work-process) 6. [Cornell University Ergonomics Web, 5 tips for using a laptop computer](https://ergo.human.cornell.edu/culaptoptips.html) 7. [CCOHS, Working in a standing position: basic information](https://www.ccohs.ca/oshanswers/ergonomics/standing/standing_basic.html) ## You won't notice most of these while they happen. Try it on your own workday: an hour a day is free for good, and every feature works all day for your first 14 days. Needs an Apple Silicon Mac (M1 or later) with a built-in camera or an external webcam, and macOS 15 or later. Version 0.11.6 · released 9 November 2026 Poxture App is a Mac app. Open poxture.com on your Mac to download. Share ## Related - [Poxture App](https://poxture.com/) - [How to stop leaning in ›](https://poxture.com/guides/too-close) - [The tech-neck guide ›](https://poxture.com/guides/head-down) - [Hunched over posture: why it happens ›](https://poxture.com/hunched-over-computer) - [How to stop slouching ›](https://poxture.com/guides/slump) - [Leaning to one side ›](https://poxture.com/leaning-to-one-side) - [How to stop resting your chin on your hand ›](https://poxture.com/guides/hand-at-chin) - [Sitting still too long, what helps ›](https://poxture.com/guides/not-moving) - [Laptop posture in bed ›](https://poxture.com/laptop-posture-tips) - [desk height calculator](https://poxture.com/desk-height-calculator)