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3 Simple Posture Tips for a Healthier Back and Neck

  • Writer: Dr. Nicholas Usui-Crook
    Dr. Nicholas Usui-Crook
  • Apr 26
  • 2 min read

(Insights from Posture Blueprint, Osteopathy at The Glen Shopping Centre, Glen Waverley)


At Posture Blueprint in Glen Waverley, we regularly meet individuals who experience back and neck discomfort linked to posture habits in daily life.While every person’s needs are different, making a few simple adjustments may help support your spine and overall wellbeing.



Man standing and stretching at his desk to improve posture and reduce back strain.
Man performing a desk-side stretch to improve posture and alleviate back strain in a home office setting.

Person sitting at a desk with ergonomic posture, using a raised screen to maintain eye-level alignment.
A person maintains ergonomic posture while working at a desk, with a raised laptop screen for optimal eye-level alignment.

1. Adjust Your Sitting Position Regularly

Sitting for long periods can place strain on the lower back and neck.If your day involves working at a desk, studying, or driving, try to change your position every 20 to 30 minutes.Even a quick stretch, standing up, or a short walk can help ease pressure on the spine and promote healthier posture habits.

Movement is a key part of maintaining spinal health throughout the day.


2. Keep Screens at Eye Level

Looking down at screens such as laptops, tablets, or phones for long periods can lead to a forward head posture.This may contribute to tension across the neck, shoulders, and upper back.

Where possible, adjust your setup so that your screens are at eye height.Simple changes, such as using a laptop stand or elevating a monitor, can help reduce neck strain over time.


Person sitting cross-legged in a relaxed, upright posture, promoting flexibility and mindful posture habits.
Person sitting at a desk with ergonomic posture, using a raised screen to maintain eye-level alignment.

3. Balance Your Weight Evenly When Standing

When standing, try to distribute your body weight evenly across both feet.Avoid leaning on one side or locking your knees for long periods.A balanced standing posture helps to align the spine naturally and may help reduce lower back discomfort.

A small awareness of your standing posture can make a big difference over time.


Person walking calmly through nature with relaxed posture, supporting overall spinal health and wellbeing.
Embracing tranquility, a person strolls through a lush field of flowers, promoting spinal health and overall wellbeing.

A Gentle Reminder

These are general posture tips and may not be suitable for every individual.If you are experiencing persistent back pain, neck pain, or postural concerns, it is important to seek professional healthcare advice tailored to your situation.

At Posture Blueprint, located inside The Glen Shopping Centre in Glen Waverley, we provide osteopathic care for posture-related concerns, back pain, neck pain, and musculoskeletal wellbeing.If you would like more information, please feel free to reach out or consult with a qualified health practitioner.


Disclaimer: This information is general in nature and is intended for educational purposes only. It does not constitute personal health advice. Please consult a qualified health practitioner for advice tailored to your individual needs.

 
 
 

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