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Work From Home Tips

Updated: Feb 21


Workstation setup


With a lot of us currently working from home, more and more people have been experiencing neck, shoulder and back discomfort.

If these symptoms have steadily increased and worsen through the work week, there's a good chance that your desk setup could be playing a big role.


To help you get through to the end of your work week, try these 3 simple changes that I commonly see people get wrong.


Neck - Monitor height and positioning

  • Ensure your main monitor is situated directly in front (helps minimise unnecessary rotation of the neck)

  • Adjust your monitor height so that you eyes in-line with the top border of the your screen (naturally your eyes will lower throughout the day)

Shoulder - Chair height

  • Ensure your forearms are rested parallel to the table (will help support and relax your shoulder girdle).

  • This will also help keep your wrists in a natural alignment, minimising wrist discomfort.

Back - Chair positioning

  • Ensure your chair is sufficiently pushed in under the table (arm rests under the table).

  • Having your chair too far away from the table will cause you to lean forward and have insufficient back support.


As always, being stuck in any posture (good or bad) for too long will load the same set of muscles and joints. So it's recommended to try and break up your routine to unload.

This could be anything from completing postural stretches or getting up for a glass of water.


Pro-Tip: Set reminders or have a post-it note on your computer to encourage a change of position each hour.


For more personalised guidance and assistance with your exercises, consider scheduling a telehealth consultation with one of our experienced physiotherapists. Whether you're seeking help with TMJ physiotherapy, post-surgery rehabilitation, or guidance on manual therapy and strength training, our team is here to support your journey to better health and mobility.




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