Working from Home? Tips to Prevent Poor Posture, Back and Neck Pain

Working from Home? Tips to Prevent Poor Posture, Back and Neck Pain

Due to the current health crisis, many of us are now working from home. There are a few simple steps you can take to prevent neck and back pain from bad posture and a poor work set-up.

  • While sitting at a desk, maintain a neutral back. Place your elbows in line with the desk surface by adjusting the height of your chair. We recommend investing in a good quality desk chair that will support you.

  • Your computer screen should be at eye level. For laptops you will need a stand or books to elevate the screen. A separate keyboard and mouse are essential. Ensure your feet are placed comfortably flat on the ground. Use a small or book or step stool, if necessary.

  • Use boxes or books to create a makeshift standing arrangement on a bench or high desk.

  • If you are sitting, stand up to move and stretch every 30 minutes. This can be difficult, especially if you are trying to meet a deadline, however prolonged sitting can cause pain, stiffness and discomfort. Set an alarm on your phone or computer to remind you to move frequently. If you have a standing desk, go for a little walk around your home and stretch, then come back and continue.

Now for some stretches. Here is a variety of stretches you can do whilst sitting in your chair or standing to ease any upper back or neck tightness – do these regularly throughout the day.


Prevention is always better than a cure. Now, more than ever we need to priortise self-care to ensure we stay healthy and fit throughout this pandemic.

If you are experiencing ongoing pain, stiffness or discomfort, our physiotherapists are available for in-practice and telehealth consultations. We can provide you with individual lifestyle advice and a tailored home exercise or stretching program to keep you on track.

For more information, or to book an appointment, you can do so online here or by calling our friendly reception team on 9822 4999.

Julienne Moore
Associate Physiotherapist
www.fitwise.com.au 

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