It’s no secret that most of us spend a big chunk of our day sitting at a desk. Although splurging on an ergonomic throne that looks like it belongs to a spaceship is helpful, it is possible to achieve good posture and enhanced body mechanics without all the bells and whistles. Here are seven simple and low-cost tips:

1. Stack It Up

Pull out some books or a box and stand your laptop or monitor up so that the top of your screen is at eye level. This keeps your neck in a more neutral position instead of always straining downward.

2. Sit All the Way Back

Sounds simple, but it’s easy to slouch forward on the edge of your seat without realizing it. Roll your hips as far back as they’ll go so that your lower back is against the backrest. If there’s a gap, roll a towel up and use it as DIY lumbar support.

3. Feet Flat = Game Changer

Your knees should be about a 90° angle with your feet flat on the floor. Your feet might hang (hello, short ones), so have a stable base of a small stool, yoga block, or even reams of stacked paper.

4. Elbows in the Right Zone

Bend your elbows close to your body and at around 90°, with your forearms parallel to the ground. Do a chair height adjustment (or a seat cushion) to have this happen. Your shoulders will thank you.

5. Move Frequently

No setup, no matter how “ergonomic,” is meant to have your body still all day. Try setting a timer for every 30–60 minutes to get up and stand, stretch, or simply walk about. Even rolling your shoulders several times at your computer can assist.

6. Mind Your Head

Your head weighs about 10–12 pounds—and every inch it inches forward adds extra strain on your neck and shoulders. Try to tuck your chin in, and place your ears above your shoulders. (Yes, it might feel weird initially. That’s your sign it’s working!)

7. The Tennis Ball Trick

Tuck a tennis ball in your mid-back while sitting. If it falls, it indicates your posture has dipped forward. Perk: it encourages gentle movement of your spine throughout the day.

TL;DR: It’s Not About Perfection

Good posture is not sitting like a statue for the entire day—it’s variation, awareness, and tiny adjustments that accumulate. Try some of these hacks this week and see what works for your body. And if you’re ever feeling stiff or sore despite it all, our team of physios, chiropractic doctors, and massage therapists are here for you.

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