If you work at a desk, your body is paying a price. Prolonged sitting — especially in poor posture — places sustained load on the spine, shortens hip flexors, and switches off the deep stabilising muscles that protect your back. The good news: small, consistent changes make a significant difference.
1. Raise your screen to eye level
For every inch your head drops forward, the effective load on your cervical spine roughly doubles. Your monitor should sit at arm's length with the top of the screen at or just below eye level. A laptop stand and external keyboard are a worthwhile investment.
2. Sit back in your chair — fully
Most people perch on the front third of their seat, which removes lumbar support and rounds the lower back. Sit all the way back so your lower back contacts the lumbar support. If your chair doesn't have one, a rolled towel works just as well.
3. Move every 30–45 minutes
No ergonomic setup eliminates the harm of sustained static posture. Set a timer and stand, walk, or do a few gentle movements every 30–45 minutes. Even 2 minutes of movement resets muscle activation and improves circulation.
4. Check your hip angle
Your hips should be at roughly 90–100 degrees — not compressed below 90. If your chair is too low or your desk too high, you'll be working in hip flexion all day, which tightens the hip flexors and tilts the pelvis forward, increasing lumbar load.
5. Strengthen what sitting weakens
Sitting chronically weakens the glutes, deep core, and mid-back muscles. A targeted exercise program — even 10 minutes a day — can counteract these effects. Our exercise rehabilitation team can design a program specifically for desk workers.
If you're experiencing persistent neck, shoulder, or back pain from desk work, a postural assessment at Sera can identify the specific drivers and give you a targeted plan. Book online or call 03 9532 1233.