Low Back & Pelvis

What It Is

Good workplace posture is important for the health of your neck and back. Bad posture, such as sitting at a desk for a long time, is one of the common causes of neck pain (NHS, 2023). If your neck or back pain has become long-lasting, try making some changes at work to help your body recover. I can help you with your set-up and with the aches that can come with desk work. See the My Approach tab for how I work.

The top of your screen should be level with your eyes, about an arm's length away, directly in front of you (HSE, 2025a)

Do not wedge the telephone between your ear and shoulder. If you are right handed, hold it in your left hand so you can make notes if necessary. Consider using a headset if being on the phone is a large part of your job

Forearms roughly horizontal, with the keyboard just below elbow height and your shoulders relaxed (HSE, 2025a; HSE, 2013)

Wrists should be straight rather than bent up or down or to the side (HSE, 2013)

If your feet are not flat on the floor in this position, you may need a footrest (HSE, 2013)

Place the keyboard directly in front of you, with enough room in front of it for your hands and wrists – try pushing the screen further back to make room (HSE, 2025a; HSE, 2013).
Avoid using laptops for long periods, or if you have to, use a separate keyboard and mouse and raise the laptop on a riser, or plug in a separate screen (HSE, 2025a).

Your seat height should support the front and back of your thighs equally, with a gap of 2–3 cm between the front of the seat and the back of your knees (HSE, 2025a)

Adjust your chair height to get your arms in the right position first, then adjust the screen height if needed (HSE, 2013)

The top of the screen should be level with your eyes (HSE, 2025a).
An adjustable chair, with seat height and back adjustment, will help you maintain good posture (HSE, 2013).
Make sure the chair supports the small of your back (HSE, 2013).
Make sure you can get close enough to the desk, with nothing under the desk blocking your legs (HSE, 2013).
Keep your mouse in line with your elbow (HSE, 2025a).
Use a document holder to reduce repetitive neck bending (HSE, 2013).
Use a hands-free telephone headset.

Working With Laptops

Avoid regular laptop use.
Plug in a keyboard and mouse (HSE, 2025a).
Always use a laptop raiser (HSE, 2025a).
Maintain good neck posture – do not look down repeatedly.
Never sit on the sofa or lie in bed and use a laptop – put it on a table.

Wrist Rests

If you use a thick, raised keyboard, you may need a wrist rest (HSE, 2013).

Not a diagnosis — for more information, contact me or another trusted healthcare provider.

Treatment

Self-Care & Treatment

Other Work Tips

Take short, frequent breaks – for example 5 to 10 minutes every hour – to get up, move around and change posture (HSE, 2025b).
Reduce stress if possible.
Relax, and try not to hold yourself too tense.
Aim for at least 150 minutes of moderate activity a week, plus strengthening activities on at least 2 days a week, and break up long periods of sitting (NHS, 2024).
Keep your smartphone or tablet raised.
Use a document holder to keep papers and books elevated.

Treatment

My Approach

Long spells in one position, day after day, tire and tighten the same muscles, and that's a common reason for neck and back pain at work. My aim is to ease those aches, help you set up your workstation so good posture is the easy option, and build the strength and habits that keep you comfortable through the working day.

I start by assessing your posture sitting and standing, how your neck, upper back, shoulders and low back move, and which muscles are tight and which are weak. I'll also ask about your job, your set-up and how long you sit.

Hands-On Treatment

Work through the neck, upper back, shoulders, chest and forearms, easing tight muscles and trigger points
Gentle, low-velocity joint mobilisation for stiff areas of the neck and mid-back
Assisted stretches where you push gently against my hand and then relax further
Warm applications in the clinic to ease tight muscles

Exercise and Habits

Strengthening the muscles that hold you up, such as the deep neck muscles, the muscles between your shoulder blades and your core, built up for endurance
Stretches you can do at your desk, and moving in the opposite direction to how you've been sitting
Simple reminders to check your posture and take short, frequent breaks
Breathing and relaxation work if stress is adding to the tension

Your Set-Up

Going through your chair, desk, screen, keyboard, mouse and phone use, and working out what to change first
Laptop, tablet and phone habits, including risers and a separate keyboard and mouse
Making the most of what you already have, at home or in the office

If you have numbness, pins and needles or weakness in your arms or hands, or pain that keeps getting worse, see your family doctor or nurse practitioner.

What to Expect

Typical Course

Typical course: Early on, most people come once or twice a week, then weekly, with a reassessment at about 4 to 6 weeks, then spacing out as you manage more on your own. Usually, desk-related aches ease within a few weeks of changing your set-up and starting exercises, though long-standing pain can take a few months.

What I Focus On

Posture Assessment

Workstation Set-Up

Neck & Upper-Back Release

Postural Strength

Breaks & Movement

Sources

References

Health and Safety Executive (2025) Good posture when using display screen equipment. Available at: https://www.hse.gov.uk/msd/dse/good-posture.htm (Accessed: 7 October 2026).
Health and Safety Executive (2025) Work routine and breaks. Available at: https://www.hse.gov.uk/msd/dse/work-routine.htm (Accessed: 7 October 2026).
Health and Safety Executive (2013) Display screen equipment (DSE) workstation checklist. Available at: https://www.hse.gov.uk/pubns/ck1.pdf (Accessed: 7 October 2026).
NHS (2024) Physical activity guidelines for adults aged 19 to 64. Available at: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/ (Accessed: 7 October 2026).
NHS (2023) Neck pain. Available at: https://www.nhs.uk/symptoms/neck-pain-and-stiff-neck/ (Accessed: 7 October 2026).

Massage therapy · Kitchener–WaterlooWorkplace Ergonomics

What It Is

Working With Laptops

Wrist Rests

Self-Care & Treatment

Other Work Tips

My Approach

Hands-On Treatment

Exercise and Habits

Your Set-Up

Typical Course

References

Related Conditions

Book a session

Massage therapy · Kitchener–WaterlooWorkplace Ergonomics

What It Is

Working With Laptops

Wrist Rests

Self-Care & Treatment

Other Work Tips

My Approach

Hands-On Treatment

Exercise and Habits

Your Set-Up

Typical Course

References

Related Conditions

Acute Back Pain

Hyperlordosis

Lower Back Pain

Posture

Book a session