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.
Desk posture: a guide from the Bodyline Health team at 17 Main Road, Lower Plenty.
Why desk posture matters
Most of us slide into the same shape after a while at a desk: bottom forward, shoulders rounded, head poking towards the screen. It feels comfortable at first, but hours of it load the neck, upper back and lower back.
Better desk posture will not fix everything, but it reduces strain and makes other treatment work better.
Your desk posture recipe
Ingredients
- An adjustable chair
- A screen you can raise, or a laptop stand with separate keyboard and mouse
- A desk at the right height, or a sit-stand desk
- A posture-aware mind
Method
- Chair: sit right back, with your hips slightly higher than your knees and feet flat on the floor or a footrest.
- Back support: adjust the backrest to support the curve of your lower back.
- Desk height: elbows by your sides, bent at about 90 degrees, shoulders relaxed.
- Screen: about an arm’s length away, top of the screen at eye level.
- Keyboard and mouse: close to you so you are not reaching.
Move more – the most important ingredient
The best desk posture is your next one. Set a reminder to stand, stretch or walk every 30 minutes. Take phone calls standing, use a sit-stand desk if you have one and walk at lunchtime.
For more ideas, see how to fix your posture and working from home posture.
Simple desk stretches
- Chin tucks – gently glide your chin back, hold for 5 seconds
- Shoulder rolls and shoulder blade squeezes
- Seated rotation – turn gently each way, holding the chair
- Standing back bend – hands on hips, lean back gently
When desk posture is not enough
If you still have neck pain, headaches or back pain, stiff joints or tight muscles may need attention. Our poor posture treatment page explains how we help, and our occupational therapy team can advise on workstation set-up.
Who at Bodyline Health can help with desk-related pain?
Because our practitioners work under one roof, your care can be shared between people who talk to each other.
- Dr Phillip Mifsud (Chiropractor): assessment of the neck and back, chiropractic care and posture exercises.
- Gabrielle Toscano (Occupational Therapist): occupational therapy advice on work set-up and daily tasks.
- 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
What is the best desk posture?
A supported, relaxed position with the screen at eye level and elbows at about 90 degrees – and changing position often.
Is a standing desk better?
Alternating between sitting and standing is better than doing either all day.
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.
