Many of us return to work refreshed an ready to start the new year on a positive note. If you have manage to pry yourself away from the computer, tv and other electrical devices over the christmas and holiday break, great!. A return to work often means we return to old habits of spending much more time sitting either at work or commuting to and from work. If this sounds like you, then make sure you follow the following tips to avoid developing any neck, shoulder and back pain from sitting for prolonged periods.

Tips to reduce neck, shoulder and back pain from prolonged sitting postures
1. Stand up from the chair every 30 minutes as this helps to break prolonged postures and strain in the neck, shoulders, back and arms
2. Avoid using intra mail or the telephone to call colleagues within the same work environment, rather get up and walk over to speak to them in person.
3. Avoid using the lift at work, opt for the stairs where possible.
4. Avoid eating your lunch at your desk, rather get up and go for a walk at lunch time instead.
5. If you simply find yourself getting too involved with work, then install RSI Guard or Stretch Now computer programs on your desktop to encourage more regular breaks
6. Stretch. Roll the shoulders, do some seated trunk twists, gentle neck stretches to avoid any strains and sprains

Osteopath Heath Williams is Owner and Director of Principle Four Osteopathy and Corporate Work Health Australia Pty Ltd. He has spent many years treating and performing workstation ergonomic assessments of workers with neck, shoulder and back pain.

Principle Four Osteopathy is located at 29 Somerset Place, Melbourne City CBD 3000 (near the corner of Little Bourke & Elizabeth St). The clinic is open Monday – Friday 8:30 – 7:30pm. Appointments can be made by calling 03 9670 9290 or booking online at

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