Most of us spend many hours a day sitting. Some research suggests we spend half our day sitting (1), and that it can affect your ability to perform normal tasks like, standing, walking, running and jumping (2).  Sitting for long periods of time in the wrong position and poor posture can even cause (3, 4);

  • Pressure on the disc between the bones of your spine
  • Reduced function and mobility of your spine
  • Increase inflammation leading to pain
  • Slows the body’s processing of fat
  • Leg and buttock muscles weaken

Symptoms associated with increased sitting include;

  • muscle pains/aches – especially over the neck, shoulders and low back
  • referred pain into buttock, legs or arms
  • stiffness in bending/twisting movements when getting up from sitting
  • nerve pain – numbness, tingling, burning when sitting for too long
  • antalgia (bent over/crooked posture after sitting)
  • Headaches/Migraines


Our trained practitioners use a wide range of techniques in order to help alleviate the pain you may have from increased sitting and poor posture. Some of the techniques we use include;

  • Soft tissue massage therapy
  • Deep tissue therapy
  • Trigger point therapy
  • Joint mobilisation
  • Gentle joint  manipulation (only if clinically indicated and with consent of the patient)
  • Exercise and rehabilitation programs
  • Trigger point dry needle therapy
  • Postural assessment and specific corrective exercises

By making the right changed to your workstation, improving your body’s muscle and joint health, and starting you on a rehab/strength program, we can reduce the discomfort you have due to your posture and work station.  Here are a few tips to help reduce pain and discomfort from poor posture and increased sitting;

  • Sit less!
    • You can improve your health just be moving around. Try standing while talking on the phone, have walking meetings, take regular short breaks to walk around the office, get a glass of water or stretch.
  • Set up your workstation correctly.
    • If there is an OH&S representative at your work, have them do an assessment of your work station.
    • Your chair
      • Hips, elbows and knees should be at open angles (slightly more than 90 degrees) (5).
      • Recline slightly to ease lower back pressure (6).
      • Thighs parallel to floor.
      • Ensure feet are flat on floor (or use footrest).
      • Sit about one arms-length from the monitor.
    • Your screen
      • The centre of the screen should be at eye level
    • Mouse and keyboard
      • Keep wrists in neutral position, not bent up or down.
      • Only use wrist rests while resting, not when typing.
      • Keep alphabetical section of keyboard centred to you.

Dont let your posture or pain from sitting stop you, get help now!

Call us now on 9570 1552


  1. Dunstan, D., ‘Sitting Nine to Five (And Beyond) : The Perils of Sedentary Lifestyles’, The Conversation, 11 August 2011, Retrieved 1/12/11 from
  2. Masters, M.,‘Why sitting all day is slowly killing you’,, 26 October 2010. Retrieved 1/12/11 from
  3. Pynt, J., Mackey, M., Higss, J. ‘Kyphosed seated postures: extending concepts of postural health beyond the office’, Journal of Occupational Rehabilitation. 2008 Mar;18(1):35-45
  4. Janwantanakul et al., ‘Development of a Risk Score for Low Back Pain in Office Workers – a Cross-Sectional Study’, BMC Musculoskeletal Disorders 2011, 12:23. Retrieved 7/12/11 from
  5. Healthy Computing. Retrieved 12/1/12 from

BBC News. ‘Sitting Straight is ‘Bad for Backs’ ‘, 28 November 2006. Retrieved 12/1/12 from