In this digital era, we often find ourselves spending extended periods of time seated in front of our tables, whether for work, study or leisure. It is therefore imperative that we maintain a good posture when seated to prevent future pains and strains. 

In this article, we look into some easy strategies to cater for your spinal health during these extended seating periods. 

Step1: Use an Ergonomic chair and desk!

Invest in an ergonomic chair and adjustable desk. When adjusting your table and chair make sure your legs and elbows sit at 90 degrees and that your feet are flat on the ground. 

Step 2: Adjust your monitor height!

Position your monitor at eye level approximately 50 centimetres from your eyes, so as not to strain your eyes. This will also help prevent you from having to constantly look down and up.

Step 3: Use an Ergonomic mouse!

An ergonomic mouse will reduce the strain on your wrist and forearm preventing conditions such as carpal tunnel syndrome. Make sure to find one that sits comfortably in your hand. 

Step 4: Use armrests!

This step is often overlooked. Adjusting arm rests to support the weight of your shoulders will greatly reduce strain on your shoulders and neck.

Step 5: Avoid slouching!

Maintain a good posture when sitting. If needed, acquire an ergonomic chair with additional lumbar support or roll up a towel and place it in the curve of your spine to prevent strain in this area. 

Step 6: Take regular breaks!

Every hour remember to stand up, stretch, and walk around for a few minutes. This will help loosen your tense muscles, alleviate possible discomfort and promote blood circulation. 

By using these 6 easy simple steps you can prevent unnecessary strain and injury. 

However, if you do experience any discomfort or concerns with muscle tension or postural alteration, don’t hesitate to seek professional guidance here at Therapy alliance Group from a qualified physiotherapist. They can provide personalised advice and exercises to help maintain and improve your posture. Visit, your trusted partner in promoting a healthy and pain-free lifestyle.