Work Posture ~ a spot checklist for spinal contentedness at work!!

Reviewed August 2026

This article was put together by the team at the Australian Chiropractor's Association. It's a good summary. I have added a couple of my own thoughts along the way . Maybe you could use it like the checklist I'll publish later this week regarding the things you can do to get your children "spine ready" for going back to school at the end of January

~ this is your spot checklist for spinal contentedness at work!!

Many around the country have said goodbye to the last days of their Christmas break and are turning on their computers to start working away into the New Year.

With nearly half of Australians working at a desk, let's make sure you haven't forgotten how to sit correctly at your computer and set up your workspace to support your posture and spinal health.

Whether working from home or in an office here are some simple tips to help improve your posture while at your desk:

Get the Ergonomics Right

Ensuring the equipment you use is ergonomically sound can be great in supporting your spinal health. For instance if you work off a laptop, use a separate mouse and keyboard so you can elevate the screen to your eye level with the help of a few props.

Practice Good Posture

A supportive and ergonomic chair is key in helping your posture and spinal health while working. Sit on the chair with your feet either flat on the floor or supported by a footrest. Arms should be relaxed by your side (wrist straight when using your mouse and elbows at 90-110 degrees when typing), with your posture relaxed and tall.

Try a Standing Desk

If there is an opportunity to be at a standing desk, even better, as this will be helpful for most people. If standing, maintain an upright relaxed posture. To help prevent tilting the hip to one side, place a footrest underneath the desk and alternate each foot resting on it.

Walking Breaks

Sitting for long periods of time can be harmful to your spinal health [and increase your risk of all cause mortality!!], so make a conscience effort to take breaks by scheduling in mini breaks every 30 minutes to keep your body moving throughout the day. During lunch breaks or even after work is also a great time to head out for a walk to get some fresh air and stretch your legs. Walking is also beneficial for your spinal health and overall wellbeing.

Give us a call at the Adelaide Chiropractic Centre on 08 8221 6262 if you would like to make an appointment to clarify how best to create a great ergonomic workspace for you AND set up good workplace habits to keep your spine and frame in good condition into the future.

Don't forget you can receive regular reminders, snippets and encouragement to maintain your spinal health by liking us on Facebook @adelaidechirocentre