If your work requires you to sit for extended periods, it's important to do so safely.
Sitting for long periods is common across many professions in Australia. Combined with low levels of physical activity, prolonged sitting may contribute to a range of health concerns, including musculoskeletal discomfort, as well as increased risks associated with cardiovascular health, diabetes and mental wellbeing.
Taking regular movement breaks is important. Even if you exercise regularly, sitting for long periods without standing or moving may contribute to stiffness and discomfort.
Who spends long periods sitting?
Many occupations involve prolonged sitting, including:
- Office and administration roles
- Computer-based work at home or in the workplace
- Transport and driving occupations
- Highly mechanised trades
How can prolonged sitting affect spinal health?
Poor posture, prolonged sitting and poorly designed workstations may contribute to neck, shoulder and back discomfort. Work-related musculoskeletal disorders are a significant workplace health and safety issue in Australia, and low back pain is a leading cause of disability worldwide.
Maintaining good posture
Good workstation habits may help reduce the risk of developing musculoskeletal discomfort.
If you work at a computer, consider the following:
- Keep your feet flat on the floor or use a footrest.
- Sit back into a supportive chair.
- Position your hips slightly higher than your knees.
- Sit upright with your head balanced over your shoulders.
- Keep your hands slightly lower than your elbows.
- Position your screen so you look straight ahead.
- If using a laptop for extended periods, use a separate keyboard and mouse where possible.
If your work also involves lifting or bending, refer to additional workplace health and safety resources.
Healthy workspace habits
Simple changes throughout the day can help:
- Check your posture regularly.
- Stand and move every 30 minutes where practical.
- Alternate between sitting and standing.
- Use a sit-stand desk if available.
- Walk during meetings where appropriate.
- Keep frequently used items within easy reach.
- Take regular stretch breaks.
- Spend your lunch break away from your desk when possible.
- Walk to speak with colleagues instead of always emailing or calling.
Supporting a healthier workplace
Employers have a responsibility to provide a safe working environment. This may include providing ergonomic workstations, suitable seating and opportunities for workers to vary their posture throughout the day.