Get it checked at Bodyline Health, Lower Plenty
We see patients from across the Diamond Valley, including Eltham, Greensborough, Montmorency, Rosanna and Heidelberg. No referral needed, free parking, onsite X-ray when clinically indicated and HICAPS claiming on the spot.
Working from home posture: a guide from the Bodyline Health team at 17 Main Road, Lower Plenty.
Why working from home affects posture
Working from home has real benefits: no commute, more flexibility and more time with family. But it often means less incidental movement – no walk to the train, the coffee shop or a colleague’s desk – and more time sitting in makeshift set-ups.
The result is more neck pain, upper back stiffness, lower back pain and headaches. The good news: small changes make a big difference.
Set up your home workstation
- Use a table, not the couch. Laptops on laps push your head forward for hours.
- Raise the screen so the top is at eye level – a laptop stand or a few books works.
- Add a separate keyboard and mouse so your arms stay relaxed by your sides.
- Support your lower back with a chair that adjusts, or a small cushion.
- Feet flat on the floor or a footrest.
- Light from the side to reduce glare.
For a step-by-step guide see our desk posture recipe.
Put movement back into your day
- Stand up every 30 minutes – set a timer
- Take calls standing or walking
- Go for a walk at the start and end of the day as a “fake commute”
- Do a few stretches between meetings: chin tucks, shoulder rolls, gentle back bends
- Break up long sitting with a few squats or calf raises
Working from home posture exercises
Strength matters as much as set-up. Simple exercises for the upper back, shoulder blades and deep neck muscles help you hold a comfortable position for longer. Our article how to fix your posture has a simple cue that helps, and our poor posture treatment page explains how we help.
When to get help
If neck pain, headaches or back pain are not improving despite changes to your set-up, stiff joints or tight muscles may need attention. Our occupational therapist can also advise on work set-up.
Who at Bodyline Health can help?
Because our practitioners work under one roof, your care can be shared between people who talk to each other.
- Dr Phillip Mifsud (Chiropractor): chiropractic care and posture exercise plans.
- Gabrielle Toscano (Occupational Therapist): occupational therapy advice on home office set-up.
- Keryn Arrowsmith (Myotherapist): myotherapy for neck and shoulder tension.
Further reading: How to improve your posture (Healthdirect Australia); The dangers of sitting (Better Health Channel).
Common questions
Is working on a laptop bad for posture?
Using a laptop on its own tends to push your head forward. A stand with a separate keyboard and mouse helps a lot.
How often should I take breaks when working from home?
Aim to stand up and move at least every 30 minutes.
Do I need a referral?
No referral is needed for a standard appointment at Bodyline Health.
This article is general information, not a diagnosis or a substitute for individual medical advice. If you are unsure, see your GP or book an assessment.
