A busy day can pass with very little change of position. If that sounds familiar, start by looking for one ordinary moment when getting up would fit naturally.
For back care, Healthdirect recommends staying physically active and taking regular breaks from prolonged sitting. If you have pain, activity may need to be slower or gentler and suited to your circumstances. Healthdirect — Back pain.
Find a manageable change
Consider where a movement break could fit:
- Walk to speak with a colleague when practical.
- Stand up between tasks or during a phone call.
- Arrange a short walking meeting if everyone can participate comfortably.
- Put a reminder beside your screen to pause and change position.
These are prompts for reviewing your day. They are not a personalised exercise programme or a promise that a particular posture will prevent pain.
If your back is already sore
See your GP for new back pain or pain that affects sleep or daily activities. A clinician can assess your symptoms and discuss appropriate care, including physiotherapy or exercise advice where useful. Healthdirect — Back pain.
Bring a short description of when the pain began, what makes it harder to manage and any other symptoms. Ask what activities are reasonable while you recover and when to arrange follow-up.
Know when to seek urgent help
Back pain with new muscle weakness or numbness, bladder or bowel changes, fever, or sudden severe pain needs urgent assessment. Back pain after a serious accident, or with difficulty breathing, warrants calling 000. Healthdirect — Back pain.
A note about services
Melbourne Wellness does not currently offer chiropractic or osteopathic care. This is general information, rather than an invitation to book a posture check. Melbourne Wellness — Services.
Our bone-health article offers questions for a separate conversation about bones, exercise and nutrition.
Sources
Read 15 October 2026. Clinical sources support the adjacent general information; clinic links verify the advertised appointment menu only.
- Healthdirect — Back pain — Australian public-health guidance; accessed 2026-10-15.
- Melbourne Wellness — Services — current appointment menu; availability only, not efficacy evidence; accessed 2026-10-15.
