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What you can do to improve your posture at work

23 September 2025
A man sitting in his home office chair, having a stretch

Are you slouching at your desk right now? What about looking down at your phone to read this article? If that made you sit up a little straighter, then it might be time to check your posture. 
 
It’s easy to slouch or hunch over a keyboard when you’re at the office, but doing it regularly may contribute to discomfort or strain over time. That’s why we’re sharing some general information on ways people may support better posture at work. 

Why is posture so important? 

Good posture helps your body maintain the three natural curves in your spine, which is called the ‘neutral’ posture. When you have good posture, your skeleton, muscles and ligaments are balanced and aren’t strained. This may help reduce unnecessary strain on muscles and joints. 

Having bad posture has been linked to issues such as: 

  • Back pain or tailbone pain 

  • General aches and pains 

  • Muscle tiredness and tightness 

  • Neck pain and headaches. 

What does good posture look like? 

Good posture isn’t just standing like a ruler. You don’t have to be stiff or rigid!  
 
According to healthdirect, here’s how you can stand correctly for good posture: 

  • Keep your back straight and shoulders relaxed 

  • Align your ears, shoulders and hips 

  • Balance your weight evenly between your feet 

  • Keep knees straight but not locked. 

And here’s how to have the correct posture when you sit at a desk: 

  • Sit all the way back in your chair, use a cushion or lumbar support if needed 

  • Keep feet flat on the floor or a footrest 

  • Forearms and knees should be parallel to the floor 

  • Keep elbows in an L-shape.  

How can you improve your posture at work? 

Switch up your position 

With 46% of employed Aussies sitting at their desk for most the day, it’s important to move around when at work. Change your position every 30 minutes and avoid sitting (or standing) at your desk all day. Extended sitting may contribute to fatigue and discomfort. Someone calling you? Stand up and go for a short walk while on the phone. Got an email or document to read? Try reading it at a standing desk. 

Exercise regularly 

Your core helps your body stay stable and balanced, especially when you’re standing at your desk. Regular core-strengthening exercise may help support posture and stability. And if you squeeze in 30 minutes of exercise each day, you can help maintain your general wellbeing. 

Design an ergonomic workspace 

Did you know that the average person spends 90,000 hours working in their lifetime? That’s a lot of time for bad posture to creep in and impact your body. But there are a few little adjustments you can make to design an ergonomic workspace: 

  • Use a separate monitor, keyboard or mouse to help with your posture and comfort 

  • Keep your monitor at eye level or below and about an arm’s length away 

  • Set your chair so your thighs slightly angle downwards and use a foot rest if your feet don’t sit flat on the floor 

  • Keep your desk between 680–720mm high (up to 1,200mm if adjustable) 

  • Consider a headset or wireless headphones if you’re on the phone a lot. 

Stretch your body at your desk 

Stretch throughout the day to improve your flexibility and reduce muscle stiffness. There are some simple stretches you can do at your desk, like neck and shoulder rotations, heel raises and side bends. When you do these stretches, aim to hold them for about 10 to 20 seconds. 

Who can you see about your posture? 

If you come home from the office or leave your study with an aching back that doesn’t get better, then you may wish to see a physio. They can help you loosen up your muscles, provide tailored stretches and advise on how to improve your posture. 

Plus, if you’re an nib member, you have access to our network of nib First Choice Physiotherapy providers. With the right Extras cover, you can get 100% back on your initial consultation at agreed rates from trusted physios.

Ready for some good posture? Start your journey by finding a registered physio with our Find a Provider tool. You’ll be able to stand (or sit) with comfort in no time.  

The information in this article is provided as general information only. It is not medical or professional advice and should not replace guidance from your doctor or another qualified health professional.