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

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



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Our Values

Our values are the basis of everything we do at Fitwise.

Excellence, Respect, Innovation and Fun – For our clients, for our team and for ourselves.

This is evident with the service we provide, the environment in which we provide it, the way in which we operate as a team and how we care for and value our clients, referral partners and ourselves; we live the Fitwise values every day.

Our culture is one where everyone feels supported, respected and safe. Our clients and our team, experience a leading-edge health environment where we remember to have fun along the way.

Our Story

In 2004, Gen McGlashan and Libby Oldfield founded Fitwise Physiotherapy. They first met in 1994.  Libby was Gen’s physio when she had her first child. Gen then worked for Libby for 10 years in Libby’s previous business, located at the Epworth Freemasons Maternity Unit in East Melbourne. They have been a team working together for a very long time!!

Libby and Gen have always had a passion for empowering women, by helping provide accurate evidence based information and treatment to help women live their best lives. Excellence in all that they do, practising and operating in an innovative way has always been their core. Fitwise was the first multi-practitioner practice providing Women’s Health physiotherapy consultations, exercise classes and clinical pilates in Melbourne.

Gen and Libby

In February 2005 Gen and Libby moved their one room practice to Albert St East Melbourne. They had expanded to 2 treatment rooms, an exercise studio and a pilates studio with a small team of physiotherapists and one receptionist. This was exciting as they wanted to be able to help more people and to grow their team – enabling their other passion: teaching and mentoring clinicians who also wanted to work within the Women’s, Men’s and Pelvic Health arena.

5 years later, they expanded their East Melbourne clinic and in 2015 opened their second clinic in Armadale.

Remedial Massage, Myotherapy and Dietetics have been an exciting addition in recent years, with Podiatry and Exercise Physiology being added in 2022.

Fitwise Physiotherapy | Armadale

The Fitwise team has now grown to include 18 amazing practitioners and 12 wonderful administrative team members and is still growing!

Libby and Gen have always loved providing a holistic service, treating a variety of conditions in consultations and providing exercise appropriate for different life stages. The community of clients that are part of the Fitwise family, (some who have been part of the journey from the very beginning – over 17 years ago), are the biggest reason they do what they do. For Gen and Libby, it is a privilege to be part of these wonderful people’s lives.