Is your sitting posture adding to your back or neck pain?

Have you been told you should sit upright with your muscles engaged?

Studies have shown that this is nearly impossible to sustain when you are thinking about your posture, and when not thinking about it, you will switch off and return to that terrible position within 4 minutes.

If you continue to sit with poor posture, or follow strategies that have proven to be ineffective, you may find that your back becomes rounded and you are no longer able to stand or sit up straight. This goes hand in hand with lifelong back and neck problems.

Fortunately, there is a proven way that can prevent all this from occurring. By making simple changes in your setup, you can maintain a comfortable, upright position. And if you have already started your journey along the road to rounded shoulders, there are simple physiotherapy techniques that can reverse these changes – reversing, delaying and preventing the emergence of a painful back and neck.


1. Adjust the back of the chair up or down until in a comfortable position.


2. Tilt the back rest forward or back until you are in an upright but comfortable position.


3. Bring chair all the way into the desk so that your stomach is touching the desk
whilst your back is supported by the chair.

4. Raise or lower height of the chair so that your elbows are at a right angle when
they are on the desk and below your shoulders. If your feet no longer reach
the floor, use a foot rest.

5. Bring your mouse and keyboard towards you, so that your elbows remain under
your shoulders and you do not have to lean forward to reach them.

6. Move your screen up or down so the top of the screen is at eye level.


7. Adjust your screen forward or back so the screen is an arm’s length away
with a fist when your back is supported on the chair.

8. Take a regular break. After all, the best posture, is the next one!

That’s it people! Eight simple steps. These small adjustments will assist you in keeping a happy body while you spend those hours in front of the computer.

If you have found this information a little too late and you are already feeling stiff and sore there is hope. All it takes is the willingness to ask for help. Our dedicated team at Sydney Physio Group are equipped to provide you with that extra hand, to guide you through easing the stiffness, reducing the pain and getting you back to doing the things you love. Clink on the link below to book your appointment with us today!