Guidance for your computer work station

Are you required to sit at the computer for long hours at work? Does your back sometimes feel stiff and uncomfortable? Do you ever feel that your wrist and fingers get sore from typing and using the mouse? Have you ever had a neck ache? Do you ever sit like this?!


Most of us spend hours at the desk every day. We often develop bad habits sitting in an incorrect posture which can lead to long term injuries. It is always easier to prevent injuries rather than to cure them, so here are some of my tips for you:

  • Recline your chair about 10 degrees so that your head is sitting above your spine. This will prevent you from developing a forward head posture


  • Sit as far back in your chair as possible to ensure good back support. You can always purchase a lumbar support cushion to help close the gap.

  • Keep your arms relaxed by your side. You want your forearms level with the keyboard.
  • Your eyes should be in line with the middle of your screen
  • You want your feet touching the floor. You may find that a foot rest may be necessary to give you support.

You could even do a few stretches whilst sitting in the chair to help prevent muscle strain. It is recommended you move about for a few minutes every hour. This full body stretching programme could even prevent you from an injury:

Neck movements


Shoulder rotations


Wrist stretches


Rotating your spine


Stretching your hamstrings


Rotating your ankles


Meet our physios

All our physiotherapists are registered with the CSP and HCPC offering the highest standard of care

Ready to recover?

Call us on 0330 335 1016
You can discuss your requirements with one of our specialist case managers

Why choose Home Physio Group?

We are a dedicated team of Chartered Physiotherapists working exclusively in your home and providing the highest level of care. We recognise the importance of knowing that you are in safe hands and being looked after. With this is mind, our client management team are here to assist you every step of the way and will answer any questions you may have. We are passionate about helping you to reach your goals, relieve your pain, and improve your mobility.

The benefits of using our service include:

  • All our physiotherapists are hand-picked professionals with years of experience
  • We are registered with the Chartered Society of Physiotherapy (CSP) and Health & Care Professions Council (HCPC). All our physiotherapists are checked by the Disclosure and Barring Service (DBS) 
  • We will arrange visits in your own home (or care home or place of work) at a convenient time to you
  • We work at speed and do not have a waiting list
  • We offer daytime, evening and weekend appointments
  • Our team work closely with the country’s leading consultants and specialists in their field
  • You will always have the same physiotherapist visiting you at home
  • You can have as many visits as you require
  • Our fixed pricing structure can be provided in writing so that you can consider it in your own time
  • We believe there is no “one size fits all” approach to care. Your personalised programme and treatment strategy will be unique to you