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Healthy Sitting to Avoid Back Pain A guide to healthy working in the office

Most of us will be familiar with that pain we feel in our backs after a long day in front of a computer at work or a long day of constant writing and sitting at school. One way we can work towards improving these pains is thinking and being more conscious about our posture when we are sitting for long periods of time. The secret to sitting healthily is to maintain the spine in its natural balanced position.

Below are some examples of the healthiest way to sit whilst working at a computer or when writing at a desk.

Ideal Posture When Working on a Computer

The Head

The head should be held over the shoulders and in line with the buttocks.

The Chair

The chair should tilt forwards slightly and have a ‘rocking action’ capability. Adjust the seat height so that that hip is slightly higher than the knee joint.

The Advanced Two Step

Place one foot in front of the other and alternate their position throughout the day.

Movement is essential; try rocking back and forwards on the chair every few minutes and standing up at regular intervals.

Desk Height

The middle row of the keyboard should be level with the elbow. The elbow should be bent so that your forearms are parallel with the floor and the desk.

Eye Height

The top of the computer screen should be level with the eyes. The bottom of the screen should be no lower than 21o from this point.

Ideal Posture When Writing

Head, Chair and foot position should be as per above mentioned.

The Writing Angle

When writing you should use an upward slope. This stops you from leaning forwards and keeps the head upright reducing neck and shoulder strain.

Elbow Height

The elbow should be just below the top of the desk allowing the forearms to incline with the upward slope.


  • To maximize health benefits and avoid back pain, sit correctly.
  • The chair should be comfortable throughout the working day.
  • The controls should be easy to reach.
  • Adjust the seat and back frequently to suit the task and maintain full support.
  • If present use a forward tilt on the seat to hold the balanced spinal position.
  • Rock often.
  • Stay active throughout the work day, get up to walk as often as possible.

Here at Lakeside Joondalup we can help with posture correction exercises and treatment. We are located in Perth’s northern suburb of Joondalup – 6027. Surrounding suburbs include Kinross- 6028, Currambine – 6028, Burns Beach – 6028, Iluka – 6028, Ocean Reef – 6027, Tapping – 6065, Pearsall – 6065, Woodvale – 6026 and Edgewater – 6027.

We have onsite HICAPS which means direct claiming for you from your Private Health Fund. We are a Medibank preferred provider but we can process from any Health Fund, including NIB, BUPA, HBF, HCF, CU Health, Teachers Health, and ahm. Please ask when booking your appointment if your fund is not listed.

You can book by calling 9300 0095 or through our online booking button on our web page

April 20, 2017