Good Posture in the Office: Our Top Tips for Solicitors

For solicitors, long hours at a desk or in front of a screen are part and parcel of the profession, however maintaining good posture whilst at work can often be forgotten about.

We might not realise it, but all those hours of slouching over your desk can gradually take a toll on physical health, energy levels, and overall wellbeing. Fortunately, a few small changes in workplace habits and equipment can make a big difference.

Here we explore practical, ergonomic advice that you, as a solicitor, can use to enhance your posture, stay comfortable throughout the day, and support long-term musculoskeletal health.

Why good Posture Matters for Solicitors

The developments in technology have paved the way for more flexible working models, allowing professionals such as solicitors, to work from essentially anywhere and everywhere. And while this has been hugely beneficial in so many ways, on the flipside, it has created a new set of concerns for humankind. And one of these concerns is the impact of technology and screens on our future physical anatomy.

In just 20 years’ time, the average office worker will have a hunched back, protruding stomach and sore eyes, according to a life-sized doll developed as part of a report into workplace health. While the future of humankind may not be quite as bleak as predicted here, there’s certainly some issues that would be foolish to ignore. In the same study, 49% of those surveyed claimed they suffered from back issues due to their working environment, and over half stated that their eyesight had declined as a result of long hours in front of a screen.

So what does all of this mean for us? Simply put, maintaining good posture isn’t just about looking professional—it has real implications for physical health and day-to-day comfort.

Poor posture over time can lead to:

• Neck and back pain

• Tension headaches

• Fatigue and decreased productivity

• Long-term spinal issues


For solicitors who frequently work under pressure, investing in posture-friendly habits can improve focus and reduce the risk of chronic discomfort. Some small but simple steps can go a long way in helping to maintain both performance and wellbeing.

Good posture starts with Setting Up an Ergonomic Workspace

The workspaces of today are now being designed with workplace wellbeing in mind. A common buzzword that’s frequently heard in workplace circles is Ergonomics but what exactly does this term mean? According to the Oxford English dictionary, the word ‘ergonomic’ means relating to or designed for efficiency and comfort in the working environment. But a more thought-provoking explanation is this: “Ergonomics can roughly be defined as the study of people in their working environment. More specifically, an ergonomist (pronounced like economist) designs or modifies the work to fit the worker, not the other way around”.

Bearing this in mind, a well-structured workspace is the foundation of good posture. Preparing your workspace from an ergonomic perspective helps to ensure that your body is aligned correctly while working and that strain is minimised throughout the day.

1. Choose the Right Chair

The right office chair can make a world of difference.

When choosing your perfect perch for your desk, look for:

• Adjustable seat height and lumbar support

• A backrest that supports the natural curve of the spine

• Armrests that keep your shoulders relaxed

• A seat that allows your feet to rest flat on the floor


If a new chair isn’t an option, consider adding a lumbar support cushion to improve lower back alignment.

2. Adjust Desk and Monitor Height

Countless studies over the last decade have highlighted one glaring problem with screens. Excessive screentime is detrimental to our health, both physical and mental. However, in today’s digital age, screens have filtered into every facet of our daily lives, from our work, personal relationships, education and communication. That’s not to say all screens are bad. It simply comes down to moderation and putting in boundaries to protect yourself.  

When working at your desk, your screen should be at eye level, about an arm’s length away, with the top of the monitor roughly at or just below eye level. If you’re using a laptop, consider a laptop stand and external keyboard and mouse to raise the screen and avoid slouching.

Keep essentials—such as your phone, documents, or legal texts—within easy reach to prevent unnecessary twisting or stretching.

3. Mind Your Keyboard and Mouse Position

Place your keyboard so that your elbows remain close to your body and form roughly a 90-degree angle. Your wrists should stay straight, not angled up or down. A wrist rest or ergonomic keyboard can also help maintain a neutral wrist position.

practice posture-friendly habits

Even with the best equipment, posture can deteriorate over time. So before you start slumping (literally) into bad habits, try practising some mindful posture positions. Here are a few techniques to stay aligned throughout the workday.

1. Sit with purpose

When seated, aim to:

• Keep your back straight and shoulders relaxed

• Rest your feet flat on the floor or on a footrest

• Avoid crossing your legs or slouching forward


Use a small reminder—like a sticky note on your monitor—to prompt a quick posture check every so often. Just as a sidenote, sitting upright and maintaining good posture signals professionalism. From a client’s perspective, seeing a solicitor with their feet up, laid back in their chair hardly inspires confidence!

2. Embrace sit-stand desks for good posture

While we mentioned about ergonomic chairs in a previous point, another alternative is to ditch the chair entirely. Standing desks and threadmill desks have been gaining popularity in recent years and according to one study, the use of standing desks has increased by 7% last year. Plenty of studies support this type of workspace, citing benefits such as improved posture, reduced back pain, burning calories, better circulation and boosting mood and focus.

For solicitors, the standing position may not always be appropriate, especially when meeting with clients. However, alternating between a sitting and standing desk throughout your day is certainly possible with the right setup. Start with short standing sessions and gradually increase the duration over time.

3. take movement breaks 

Legal work is often intensive and time-consuming, but breaking up periods of sitting is essential. Stand up and stretch every 30–60 minutes, even briefly. Consider:

• Walking while taking phone calls

• Setting a timer or calendar reminder for short breaks

• Practicing shoulder rolls, neck stretches, or light desk yoga


Movement improves circulation, helps reset posture, and reduces muscle stiffness.

Supporting good posture beyond the desk

A holistic approach to good posture doesn’t end at the office door. Supporting your body outside of work can reinforce the benefits of ergonomic practices in the workplace.

1. Stay active

Regular physical activity—particularly strength training, walking, yoga, or Pilates—can help strengthen the core and support the spine. A strong core reduces strain on the lower back and promotes better posture throughout the day.

It’s also important to fit in some time in the outdoors during the working week where possible and we shared some tips on doing this here.

2. Consider professional support for good posture

If you’re dealing with ongoing discomfort, seeking support from a physiotherapist, chiropractor, or ergonomic specialist can help identify issues and offer tailored advice. Many offer remote consultations if time is tight.

3. Sleep smart

Posture doesn’t stop at bedtime. Choose a mattress that supports the natural alignment of the spine and sleep on your side or back with a pillow that keeps your head aligned with your spine. Of course, it goes without saying that getting quality sleep is vital for both physical and mental wellbeing.

Good posture: Small changes lead to longterm benefits

Solicitors already manage demanding schedules and significant mental workloads. Which means that those in the legal profession are at a higher risk of falling into bad habits whilst stuck at their desks. Prioritising good posture—through all the tips we have shared above—can improve energy, focus, and physical resilience in the long run.

While no one solution fits every office or solicitor, experimenting with small, practical changes can lead to noticeable improvements. Whether you’re restructuring your desk or taking more movement breaks, every step counts toward a healthier position, both for physical and mental wellbeing.

And if you’re looking for more tips on solicitor wellbeing, check out our webinar Enhancing Solicitor Wellbeing: Practical Health and Fitness Strategies with Karl Henry.

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