Better Posture

Tips for a healthy back and a healthy body


Standing properly counteracts the constant force of gravity on the body, reducing stress on the spine and ensuring that the joints work efficiently.

Poor posture can strain your joints and nerves and ultimately lead to headaches, neck and shoulder tension, sciatica and hip and knee pain. Improving your posture through Chiropractic Care may bring relief from all these conditions.

Good posture and poor posture are both habits that develop from repeated movement patterns. Get in the routine of doing a few simple exercises that will serve you for life.


Improve Posture

Visualize a string attached to the top of your head lifting the weight of your head off your shoulders.Visualize a string attached to the top of your head lifting the weight of your head off your shoulders.

Straighten your back and move your shoulders down towards the floor.

Hold in your stomach muscles.

When Sitting

Place hips as far back as possible in chair.

Knees should be level with hips and slightly lower.

Remember that when sitting your back supports the entire body.

Other Tips

Avoid staying in one position for too long.

When lifting always bend your knees and keep your back straight.

Firm stomach muscles support your lower back.

Exercise, walk frequently and buy comfortable shoes.


This diagram shows how you should set up your workstation for maximum posture benefit.

  • Top one-third of the screen at or below eye level.
  • Distance from operator a minimum of 45cm, typically at an arm’s length.
  • Wrists should be a natural extension of the forearm, not angled up or down. Elbow relaxed.
  • Lower arm open at least 100° to upper arm.
  • Elbow relaxed. Lower arm open at least 100° to upper arm.
  • Adjustable back rest to accommodate the normal curve of the lower spine.
  • Keyboard flat at elbow level with palm rest to support hands during rest.
  • Thighs approximately parallel to the floor.
  • Easily adjustable seat height. Seat pan short enough (front to back) for knee clearance and with a waterfall front edge.
  • Swivel chair with 5-point base and casters.
  • Feet resting firmly on the floor. Use a footrest if feet are not supported by the floor.
  • Document holder in line with front of monitor. Height and angle adjusted for the comfort of the user.

Ergonomics (PDF)

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If you or someone you know is suffering from some health issues and they are looking at taking a natural approach to managing these issues, then our practice may be the right place.
We also offer a range of supportive health and nutrition products, and workplace health services.

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