back pain, Good Posture


The spine is strong and stable when healthy posture is practised. When slouching the muscles and ligaments strain to keep the body balanced and this can lead to back pain.

Whether you are leaning over your desk at work or home, picking up a heavy box from the floor or staring down at your laptop for hours, maintaining a good posture is important.


  • Using a computer
    Your screen should be directly in front of you at arm’s length away at the correct level. The top of the screen should be just at or slightly below eye level otherwise this could lead to problems with your neck and back.
  • Sitting comfortably
    If you are going to be sitting at a table or desk, getting the right chair is very important. Start by sitting back in your seat so that you maintain contact between your back and the chair. Adjust your chair, making sure that your feet are not dangling and are instead flat on the floor and try to keep knees in line with your hips. When sitting on the chair, pull the shoulder back and keep the back flat against the chair.
  • Get a good mattress
    Getting a wrong mattress can be detrimental to posture, whilst choosing the right one can help to minimise factors that might lead to back pain as well as impact the quality of sleep. A supportive mattress is what you should be looking for but this varies from person to person. Too firm will put the pressure points out of alignment but too soft will not support the pressure points.
  • Get up and move
    As muscles tire, slouching and other poor postures become more likely, this, in turn, puts extra pressure on the neck and back. To maintain a relaxed yet supported posture, change position frequently. One way of changing position is to take break from sitting in an office chair every half hour for two minutes to stretch, stand or walk.