5 Simple Tips for Heading Back into the Office

The way COVID-19 has impacted our community has been far and wide; it has affected us all in many different ways. As Melbourne returns to something that resembles ‘normality’; many of us are heading back into the office. You may be incredibly excited or terribly upset; but here are 5 simple tips and tricks to ensure your spine stays happy and healthy throughout the transition. 


Set-up: Does it tick the boxes?

Get someone to take a photo of you at your desk. Does it promote or hinder good posture?

Is your screen at eye level or do you have to constantly look down?

Is your screen central or are you constantly fixating your head to 1 side?

Stay Mobile

Take frequent breaks to get up and get moving!

Set a timer for 30 minutes to get up move (even if its walking to the printer)

Take opportunities during your lunch break to get out and be active.


Break your day up with some stretching, this will help to decrease the aches and pains that are associated with static posture.



Ensure your drinking 2-3 litres of water daily.

Manage your stress levels

This might be one of the most valuable tips during your return to work. Be mindful of how stress is affecting you; make sure to schedule time off or do something nice for yourself on the weekend. Find a hobby you can immerse yourself it, whether its craft or going for a bush walk; it doesn’t have to be time consuming or expensive. Do something you’ve always wanted to do. Find something that excites you.


The Spinal Centre – Neuro-Musculoskeletal SolutionsThe Spinal Centre provides the Best Natural Medicines, Health Products and Nutritional Solutions to Free You of Pain and Improve Your Spinal Health.The Spinal Centre is a leader in the management and treatment of spinal pain and disability including:

  • Chronic Back and Neck Pain
  • Cervical and Lumbar Disc Injuries with or without neruological changes
  • All forms of arthritis including rheumatoid arthritis, psoriatic arthritis and osteoarthritis
  • Neurodegenerative diseases such as Parkinson’s and Alzheimer’s disease
  • Neuromuscular problems such as chronic back pain, headaches, migraines, neck or spinal pains
  • Myofascial pain syndromes such as fibromyalgia, diffuse muscular or joint pains
  • Austistic spectrum disorders including ADD, ADHD, learning difficulties and autism
  • Fatigue, energy and mood disorders including chronic fatigue and depression

The Spinal Centre focuses on resolution with the development of individualised treatment programs using Conservative and Integrative Medicine; combining genetic, metabolic and nutritional testing with specific natural medicines to enhance your health and achieve your genetic potential.We have helped thousands – Why Not You?