Tips for good posture at home

Sitting comfortably

If you are going to be sitting at a table or desk at home, getting the right chair is very important. It should be adjustable and should fully support your lower back when you are sitting upright or leaning back slightly. Be sure to adjust your chair so that your feet are not dangling and are instead flat on the floor, and try to keep your knees in line with your hips. Be mindful of your head placement as well – it should be level with your neck or bent slightly forward, and facing forward rather than turning to one side. Finally, make sure to relax your shoulders and keep your elbows hanging closely and comfortably by your sides.

Adjusting your sleeping position

Most of us need around eight hours of sleep a night.* The way we sleep can significantly impact the muscles in our spine as we rest, which can both cause and minimise feelings of pain in the back.

Using a computer

Your screen should be placed directly in front of you, with the top of the screen just at eye level or slightly below. This ensures that your head, neck and torso aren’t turned to one side, placing unequal strain on one side of your body. The position of your keyboard is also important for your posture. Place it in the centre directly in front of you, and close enough so you don’t have to reach forward to use it. It should be just below elbow height when your shoulders are relaxed, and your arms are hanging by your sides.

Finally, an important way to maintain good posture and prevent back pain is to keep your muscles toned and exercised. Exercising your back daily can help strengthen and improve the flexibility of your spine.

If you ever find you are experiencing pain in your muscles or back, you can try Nurofen to provide effective relief for up to 8 hours.^ If you find you have recurring pain on a regular basis, or pain that doesn’t ease, be sure to see your doctor.