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Neck and back strains are common with people in a sedentary job. We tend to sit for longer than our bodies are designed for. Some simple tips will help you set your office up, with an aim to reduce the likelihood of this occurring.

Low Back Pain Rehabilitation | Fit Clinic | Sydney Gym | Fitness And Health | Rehabilitation Training


  • Your ideal office chair will be a three lever chair. You should be able to adjust your back rest up and down, the seat tilt forward and backwards and the seat height up and down.
  • There should be a gap between your calves and the seat pan. This will ensure that blood flow is not cut-off to your legs.
  • Keep your computer screen directly in front of you. The top of the screen should be at eye level and the distance to the screen should be approximately 60 cm.
  • Also keep everything that you use most frequently either directly in front of you or as close to the centre is possible this will minimise the rotation through your spine e.g. keyboard, screen, mouse and phone.
  • If you’re going to be on the phone a lot throughout the day then consider using a headset to minimise the risk of neck injuries.