Sitting Posture -Ergonomic Physiotherapy Tips

There has been an increase in neck and shoulder pain with so many people working on computers and with less than ideal work setups at home, including in children and teenagers.

Setting your desk up correctly is crucial to preventing pain.


What are the key elements to good sitting posture?

  1. The position of the pelvis is a key. The pelvis must be balanced front and back so the spine can sit centered on top. If you point the sit bones down, as the person on the right is doing your spine will be under strain. The position of your pelvis dictates the position of your back and neck.

2. The chin is the next area to consider; try to keep the chin gently tucked in and not poked forward. If you need to poke it forward your screen may not be at the right height, or you may even need your eyes checked. The other common mistake people make is using a chair with arms. If the arms do not go under the desk comfortably, you have to lean forward or sit on the edge of your chair.

3. Forearms should be able to rest on the desk while you are typing, or the weight of the arms is borne by the neck and shoulders all day.

Sitting all day causes muscles to either stop working (eg abdominals) or overwork (spinal, deep hip rotators). They then get tight or weak for every day use.  The answer is to move, change position, or stretch regularly (see office stretches video). 

If you would like a personalised workplace assessment ask A-J at Physio Therapy Yoga. Telehealth consultations are available and is a perfect way to have this done. You can video your workspace, while we talk. All you need is your phone!

Consultations can be booked Online