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Join the movement to improve workspace safety! Adjust your thinking and join the many organisations participating in this important, award-winning, community health initiative – WorkSpace Week.

Held during National Safe Work Month (October), WorkSpace Week aligns with Safe Work Australia’s ‘Australian Work Health and Safety (WHS) Strategy 2023–2033.’ It aims to create safe, healthy workspaces for everyone and lessen the long-term impact on workers, employers, and the economy by improving the spinal health and well-being of Australians vulnerable to WMSDs.

Participation in this award winning, significant public health awareness campaign helps educate employers and workers on the importance of taking a proactive approach to injury prevention.

By working together, we’ll help prevent modifiable risk factors in Australian workspaces which lead to injuries including WMSDs across a broad range of industries and professions and minimise the impact injuries have on the spinal health of workers across Australia.

Register today to receive a link to download a range of FREE campaign resources.

Together we can help prevent workspace injuries and encourage early intervention to minimise the long-term impact work-related injuries have on the lives of millions of Australians to ensure we all Work Well Every Day.

About

The Australian Chiropractors Association (ACA) launched their new public health initiative – WorkSpace Week in August 2022 In response to the surge in work-related musculoskeletal disorders (WMSDs) among employees transitioning to remote work during the pandemic.

The inaugural campaign, titled “Work Well From Anywhere,” was aimed at improving the spinal health of computer workers using non-ergonomic home workspaces during COVID-19. It was a highly successful campaign which raised significant awareness about the importance of posture and workspace ergonomics, and in 2023, was recognised as a significant public health initiative receiving the Bronze Golden Target Award for Outstanding Health Campaign.

In 2023, to align with Safe Work Australia’s National Work Health and Safety (WHS) Strategy 2023–2033, WorkSpace Week broadened its focus beyond traditional desk workers to enhance workplace health across key at-risk industries. These industries, identified by both Safe Work Australia and the ABS, included a wider range of employees impacted by WMSDs including body stressing.

Conducted during National Safe Work Month, and launched on Labour Day, WorkSpace Week 2023 gained national media coverage encouraging all Australians to “Work Well Anywhere – as early intervention is the best protection”.

WorkSpace Week has secured support and participation by various organisations around Australia including Government regulators SafeWork NSW, SafeWork SA, WorkSafe Tasmania, WorkSafe Victoria, Department of Premier and Cabinet Tasmania, Department of Defence, CommCare, Queensland Health, Department of Planning Lands and Heritage WA and was presented to the NSW Legislative Council by Abigail Boyd MLC. Councils across every state and the Northern Territory have participated in WorkSpace Week as have professional associations and businesses.

Once again, WorkSpace Week 2023 was recognised as leading national health awareness campaign initiative as a finalist in Australia’s 2024 Golden Target Awards.

In 2024, WorkSpace Week continued increasing national awareness of the importance of maintaining positive spinal health in the workspace to minimise WMSDs by encouraging all Australian workers to “Work Well Everywhere”’.

WorkSpace Week 2024 targeted a wide-range of workers including those who undertook regular lifting, pulling, pushing and standing activities and desk workers whether at home or in the workplace. Once again, WorkSpace engaged national support from a range of organisations including councils and government bodies including WorkSafe Victoria and Queensland Health. The 2024 campaign also achieved extensive media and social media coverage to achieve a potential reach of 75,675,896.

PAST & PRESENT WORKSPACE WEEK PARTICIPANTS

Government departments, agencies across Federal, State and Local Government: Department of Planning, Lands and Heritage (WA), Department of Premier and Cabinet Tasmania, Queensland Health, Safework NSW, Safework SA, WorkSafe Victoria, WorkSafe Tasmanian, Queensland Parliament, Victorian State Government, Tasmanian State Government.

 Associations & Not-For-Profits: Australian Institute of Office Professionals (AIOP), Local Government Association of Tasmania, Master Builders Tasmania, Master Plumbers SA, National Disability Australia, Australian Chamber of Commerce and Industry, Australian Council of State School Organisations, Australian HR Institute, Australian Marketing Institute, Australian Psychological Society, ECTARC early childhood services and training, The Australian Association of Psychologists Inc, The Australian Industry Group, The Financial Controllers Association of WA, Uniting Church Queensland

 State and Federal Politicians across Australia including MPs, MLCs and Senators:  Melissa Abbott MP (NSW), Jenny Aitchison MP (NSW), Vica Bayley MP (TAS), Kelly Brady MLC (WA), Liza Butler MP (NSW), Leanne Castley MLA Office (ACT), Anthony Cianflone MP (VIC), Hon Colin de Grussa MLC (WA), Mike Gaffney MLC (TAS), Catherine Hutchesson MP (SA), Tim James MP (NSW), Nicole Lawder MLA (ACT), Caitlyn Long MP (NSW), Jacqueline Marchant MP (NSW), Aileen MacDonald MLC (NSW), Hon Peter Malinausklas MP (SA), Paul Mercurio MP (VIC), Hon Madeleine Ogilvie MP (TAS), Penny Pratt MP (SA), Dan Repacholi MP – Federal Member for Hunter, Angus Taylor MP – Federal Member for Hume, Kathy Tracey MP (NSW), Simon Wood MP (TAS), Mr Terry Young MP, Dheran Young MLA (NT), Tasmanian Liberal Government,

Councils across Australia, including:
Alice Springs Town Council (NT), Augusta Margaret River Shire (WA), Aurukun Shire Council (QLD), Bogan Shire Council (NSW), Break O Day Council (TAS), Brewarrina Shire Council (NSW), Burnie City Councils (TAS), Cairns Regional Council (QLD), Circular Head Council (TAS), City of Albany (WA), City of Ballarat (VIC), City of Canterbury Bankstown (NSW), City of Melville (WA), City of Mitcham (SA), City of Parramatta (NSW), City of Ryde (NSW), City of Swan (WA), City of Sydney (NSW), City of Wanneroo (WA), Cumberland Council (NSW), Devonport City Council (TAS), District Council of Lower Eyre Peninsula (SA), East Gippsland Shire Council (VIC), Frankston City Council (VIC), Hawkesbury City Council (NSW), Glen Innes Severn Council (NSW), Hunter’s Hill Council (NSW), Huon Valley Council (HUONVILLE, TAS), Indigo Shire Council (VIC), Kangaroo Island Council (SA), Kempsey Shire Council (NSW), Kingston District Council (SA), Ku-ring-gai Council (NSW), Livingstone Shire Council (QLD), Liverpool City Council (NSW), Lockhart Shire Council (NSW), Lower Eyre Council (SA), Manningham City Council (VIC), Mareeba Shire Council (QLD), Midwestern Regional Council (NSW), Mildura Rural City Council (VIC), Mitchell Shire Council (VIC), Mornington Shire Council (QLD), Narrabri Shire Council (NSW), Narrandera Shire Council (NSW), Northern Beaches Council (NSW), Penrith City Council (NSW), Pormpuraaw Aboriginal Shire Council (QLD), Port Augusta City Council (SA), Pyrenees Shire Council (VIC), Renmark Paringa Council (SA), Scenic Rim Regional Council (QLD), Shire of Boyup Brook (WA), Shire of Capel (WA), Shire of Chapman Valley (WA), Shire of Exmouth (WA), Shire of Harvey (WA), Shire of Kojonup (WA), Shire of Moora (WA), Shire of Wyalkatchem (WA), Snowy Monaro Regional Council (NSW), Snowy Valleys Council (NSW), South Burnett Regional Council (QLD), Southern Grampians Shire Council (VIC), Snowy Valley’s Council (NSW), Swan Hill Rural City Council (VIC), The Barossa Council (SA), The Hills Shire Council (NSW), Town of Mosman Park (WA), Wagga Wagga City Council (NSW), Wentworth Shire Council (NSW), West Tamar Council (TAS), Whitehorse City Council (VIC), Willoughby City Council (NSW), and Woollahra Municipal Council (NSW).

Factsheets

Join the movement to improve workspace safety by joining the many organisations participating in this important, award-winning, community health initiative – WorkSpace Week.

A variety of resources have been developed to target the modifiable risk factors in Australian workplaces known for triggering work-related musculoskeletal disorders (WMSDs).

Ergonomic Checklist – Computer & Desktop Workers

WMSDs are not limited to workers who do lifting, pulling, pushing or carrying.

Computer use in non-ergonomic workspaces, poor posture and the lack of effective exercise programs to improve spinal health and stabilise core muscle groups can lead to WMSDs including back pain, neck pain, shoulder stiffness and headaches, among others.

Download the free Ergonomic Checklist today and learn how to maintain a healthy spine when working using computers at home, at work or anywhere.

Electronic Device Use Checklist

Help Prevent Tech Neck!
Work really can be a pain in the neck! Poor posture while using phones, tablets and computers is one of the biggest causes of tech neck, leading to stiffness, headaches and long-term spinal strain.

The good news? A few simple adjustments can make a big difference. Use these electronic device checklists to improve your posture, set up your tech safely and protect your spine while staying connected.

• Electronic Device Use Checklist (for adults & students)
• Electronic Device Use Checklist (for children)

Factsheet – Tech Neck

Get the Heads Up on Tech Neck!
To help minimise the occurrence of tech neck among Australians of all ages, ACA has developed a range of user-friendly factsheets for adults, parents and students.

These resources can be used at home, at school or displayed in the workplace to help minimise tech neck among students and colleagues including:

• Heads Up on Tech Neck (General Use)
• Heads Up on Tech Neck for Parents
• Heads Up on Tech Neck for Students

Factsheet – Stress & MSDs

Stress is a natural response to challenging situations and can manifest physically.
Stress can affect various body systems including the neuro-musculoskeletal system which comprises of nerves, bones, muscles, joints, tendons, and ligaments, that play a critical role in movement, stability, and posture.

Download our free Stress & MSDs Factsheet to learn more about managing stress-related musculoskeletal disorders.

Factsheet – Back Pain

Stop back pain from holding you back!
This comprehensive resource provides valuable insights into the impact and causes of back problems and how chiropractic healthcare can help alleviate low, mid, upper and non-specific back pain to help improve your quality of life.

Download our FREE Back Pain Factsheet to learn more about back pain and the benefits of chiropractic healthcare.

Factsheet – Headaches

Are headaches holding you back?
If you or someone you know are among the 7 million Australians who suffer from tension headaches or the 4.9 million who suffer from migraine causing lost social activity, concentration and work capacity; chiropractic healthcare can provide effective, drug-free pain relief to headache and migraine sufferers.

Download the free Headache Factsheet today to learn how to maintain a healthy spine and overall health and wellbeing while at work.

Factsheet – Lifting & Bending Well

If you need to lift and bend to perform your work, you must do it safely.
A wide range of professions and occupations require workers to lift and bend at regular intervals during their workday. Moving or lifting objects that are large, heavy, bulky, awkward or difficult to handle can put employees at risk of work-related musculoskeletal disorders. These disorders can occur suddenly or develop over time and include sprains, strains, fractures and soft-tissue injuries to the back, hips or shoulders.

Download the FREE Lifting/Bending Factsheet today and learn how to maintain a healthy spine when bending and lifting at work.

Factsheet – Sitting Well

If your work requires you to sit for extended periods of time, you must sit safely.
Sitting for long periods of time is common to a wide range of professions and occupations in Australia. A lack of physical activity in the workspace can cause a range of health problems including cardio-vascular disease, diabetes, mental health issues and musculoskeletal disorders that can lead to headaches and chronic neck, shoulder and back pain.

Download the free Sitting Factsheet today to learn how to maintain a healthy spine and overall health and wellbeing when sitting at work.

Factsheet – Standing Well

If your work requires you to stand to perform your work, you must stand safely.
A wide range of professions and occupations require workers to stand for prolonged periods of time. If you find yourself or a colleague in a job that involves continuous standing for over an hour without shifting, or lasting more than four hours per shift, it’s crucial to manage how to stand correctly. Neglecting these aspects could potentially lead to chronic conditions including lower and middle back pain.

Download the free Standing Factsheet today and learn how to maintain a healthy spine and overall health and wellbeing when standing at work.

Stand Corrected – Stretching Poster

All-year-round workspace resource designed to promote safety and wellbeing.
The Stand Corrected Poster assists your team’s wellbeing and productivity. By promoting a culture of safety and self-care, you’ll create a workspace where employees can thrive. Five simple stretches you and your team can perform regularly for a healthier, happier, and more efficient workspace.

Download the FREE Stand Corrected poster today and display in your workspace year-round.

Tech Neck Postural Guide – Poster

The Tech Neck Postural Guide is designed to give your team the ‘Heads Up on Tech Neck’ to help reduce stressors, improve spinal health, and boost productivity. It includes ten simple actions you and your team can practise regularly for a healthier, happier, and more efficient workspace.

Download the FREE Tech Neck Postural Guide today and display in your workspace year round.

Ergonomic Chair

When working at a computer in an office or at home, it’s important to work using an ergonomic chair rather than just a normal chair.  Unlike a normal chair, an ergonomic chair supports the spine, lower back, and pelvis and promotes good posture. An ergonomic chair also allows you to adjust the seat height, seat width, and depth.

One of the most important elements of an ergonomic chair is that it offers lower back support through its lumbar adjustment. This lumbar adjustment is crucial to supporting the inward curve of the lower back. This is because sitting for long periods of time without proper support (for this section of your back) can not only lead to slouching – but also strains the vertebrae in the lower part of the spine³.

Your ergonomic office chair should allow you to have your elbows level (to the height of the work surface) with your shoulders and forearms relaxed when working at your computer or laptop.

If you cannot reach the floor, use a footrest for added support⁴.

Posture

Adopting a safe and correct sitting position when working is vital to maintaining a good posture and a healthy back and spine. Sitting in incorrect positions can cause misuse or even overuse of specific muscles, ligaments, and tendons and can adversely impact your postural health⁵.

This is why it’s important to sit with an upright posture, with your shoulders relaxed and your feet flat on the floor.

It may feel good to slouch slightly as the day progresses, however, hunching can cause the muscles in your chest to contract and shorten, which contributes to not only a stiff neck- but a stiff back as well⁶.

Knee & Hip Position

When you’re sitting at your desk, it’s important to adjust your chair so that it allows your knees to be slightly lower than your hips! This is because if you sit in a chair that’s too low, forcing your knees above your hip – that can place a lot of unwanted pressure, weight, and stress on your spine and the lower part of your pelvis⁷.

Similarly, a chair that is adjusted too high can lead to increased pressure on your knees and decreased blood circulation^{8, 9}.

So while working throughout the day, take a moment to check your knees and hips are positioned correctly.

Computer Set Up

No matter what location you work from, an office, at home, or in any other location, it is important to adjust your monitor or laptop screen to the correct height to avoid placing unwanted strain on your neck. If you tilt your head too far up or too far down, this can place a lot of extra stress on your neck and result in neck pain over time. Your monitor (or laptop screen) should be placed directly in front of you. If you have two monitors, position yourself between them whilst working.

The most important point to remember is to have your monitor height (or laptop screen) at eye level and approximately one arm’s length away from you¹⁰. If you need to adjust your monitor or laptop height you can use any solid object, with a wide enough base to prop up your laptop. So, get creative! You can even have several books piled up on top of each other.

When you are working, your keyboard and mouse should be on the same level, also directly in front of you, and positioned at least 10 to 15cms away from the edge of the work surface – to allow for good forearm support when operating the computer or laptop.

You also want to place your mouse parallel to your keyboard, with your elbows bent at around 90 –100 degrees. Also, try to keep both your arms close to your body to avoid unnecessary neck and shoulder pain.¹¹

Standing

Standing desks offer a flexible and healthy alternative to the traditional sitting all-day desk setup. Standing desks also allow you the opportunity to alternate between sitting and standing throughout the day¹². There are two common types of sit-to-stand workstations, the first being a whole desk unit that is manually, or power-operated to adjust to the preferred height.

The second option is a modular type of desktop unit that sits on top of one’s desk and is usually adjusted manually or with a set of lever locks. Although you can purchase custom-built standing desks, you can also convert a regular desk into a standing desk at no cost by elevating your computer.

Not only does the stand-up desk mitigate extended periods of sedentary sitting, but it also increases metabolic function, decreases blood pressure, and provides lower back pain relief¹³. Not to mention, a stand-up desk also provides greater musculoskeletal comfort¹⁴. Finally, standing desks have also been shown to improve productivity and mental focus – so get standing!

Breaks & Stretching

Sitting for long periods of time can be harmful to your spinal health, so make a conscious effort to take breaks by scheduling in mini-breaks every 30 minutes to keep your body moving throughout the day.

Taking regular breaks allows you to reset, recharge and refresh! Sitting for hours a day places a lot of stress on the natural curvature of the spine. So, if your back starts to feel tight and uncomfortable from sitting, completing a few stretches will help to relieve any build-up of pressure and tension on the spine. Stretching also promotes increased blood circulation and acts as a great form of stress release.

About Tech Neck

What is Tech Neck?

Tech neck is the informal term used to describe Tension Neck Syndrome (TNS), a cervical spine related musculoskeletal disorder (MSD) also referred to as ‘text neck’.

What causes tech neck?

Academic studies show incorrect and non-ergonomic posture habits while using mobile devices including smartphones and tablets; and poorly setup computers (including laptops) at home, school, university or in the workplace, can increase pressure on the cervical spine leading to tech neck.

Who are most at risk of tech neck?

Anyone who regularly uses a smartphone, tablet or computer in any setting within both the workplace or during leisure time, is at risk of developing tech neck. But it’s not the tech that’s the pain in the neck, it’s how we use it!

With over 34 million mobile phone connections and 95 percent of the Australian population accessing the internet via a smartphone, spending too much time with the head bent forward reading or scrolling smartphones or tablets has been proven to cause tech neck.

Computer use is also linked to tech neck. With computer usage an everyday activity for over 75% of  Australians aged 16 to 64, the condition is common among those who frequently use computers particularly office workers and students.

How to prevent tech neck?

Awareness of how to correctly use electronic devices and the importance of minimising the frequency and duration of use, plays a major role in preventing tech neck.

To help prevent tech neck, avoid incorrect, non-ergonomic posture habits when using smart devices and computers. Maintain good posture, take frequent breaks at regular intervals and do stretching exercises. Importantly, maintaining regular exercise not only helps to prevent tech neck but can improve spinal health and overall health and wellbeing.

Top 10 Tips for Tech Neck Prevention

ACA’s Top Ten Tips for Tech Neck Prevention:

1. SIT WITH COMFORTABLE UPRIGHT POSTURE with shoulders relaxed and feet flat on the floor.
2. STOP BENDING THE NECK to look down at a phone or tablet. Hold the device at eye level.
3. LIMIT THE TIME spent using a phone to 2 hours per day, especially during leisure time.
4. USE BOTH HANDS or alternate between left and right when typing on a smartphone.
5. DON’T WALK LOOKING DOWN at a phone. Hold your head up straight and engage with the world.
6. TAKE REGULAR MOVEMENT BREAKS to look away from your device, move your neck from side to side and stretch every 10 minutes if using mobile devices and every 30 minutes if using computers.
7. ENSURE COMPUTERS are ergonomically set up correctly so the monitor is at eye level.
8. USE AN ADJUSTABLE ergonomic office chair so the knees are slightly lower than the hips.
9. EXERCISE REGULARLY to maintain a healthy spine and overall health and wellbeing.
10. CONSULT AN ACA CHIROPRACTOR to limit and treat spinal health problems including tech neck.

For parents, it’s also recommended that parents and carers limit screen time in accordance with the Australian Institute of Family Studies guidelines and keep children and young people active to maximise their physical and mental development, spinal health and overall health and wellbeing.

Download FREE Tech Neck Resources:

Factsheets

• Heads Up on Tech Neck (General Use)
• Heads Up on Tech Neck for Parents
• Heads Up on Tech Neck for Students

 Electronic Device Checklists

• Electronic Device Use Checklist (for adults & students)
• Electronic Device Use Checklist (for children)

Postural Guide

• Heads Up on Tech Neck Postural Guide Poster

Consult a Chiro Podcast

The Consult a Chiro Podcast is dedicated to providing valuable health and wellness information. Gain insights from experts, explore the latest research, and uncover practical tips for improving your health and wellbeing.

Learn about the benefits of chiropractic care and how chiropractors can be a valuable part of your healthcare team.

Listen to the Consult a Chiro podcast today.

Straighten Up

Stretching and performing spinal exercises can help improve spinal health and the way the body functions.

The ACA’s Straighten Up initiative offers a simple set of stretching exercises that takes just three minutes to complete. Designed to improve posture, stabilise core muscle groups, boost overall health, and help prevent spinal disability, these exercises are most effective when incorporated into a daily routine. The goal is for all Australians to dedicate just a few minutes each day to caring for their spinal health – much like they already do for their dental health.

International studies show the benefits of adopting Straighten Up as a daily habit: 90% of participants reported improvements in posture, while around 80% said their backs felt more comfortable and their core stability improved after several weeks of regular practice.

For more information on the ACA’s Straighten Up initiative, visit straightenup.org.au

Consult a Chiro

Early intervention is the best protection against work-related musculoskeletal disorders.

ACA chiropractors, Australia’s leaders in chiropractic healthcare, can help prevent work-related spinal health conditions caused by physical or mental stress.

ACA chiropractors can provide advice on how to prevent work-related back and neck injuries, how to set up an ergonomic workspace, improve posture and manage stress. They can tailor exercises to help improve spinal health and stabilise core muscle groups and provide lifestyle and dietary advice to promote overall health and wellbeing to help Australians work well anywhere.

But should workspace injuries occur, it’s important to seek early chiropractic healthcare to help prevent deterioration of an injury, improve recovery, reduce severity and prevent long-term implications including depression and overuse or reliance on medications for chronic pain that can be harmful.

To consult a chiro to help prevent workspace injuries or to treat work-related musculoskeletal disorders, find an ACA chiropractor near you.

For a full set of references, click here.

Media

23 October 2024: Women’s Workspace Pain Epidemic: WMSDs & Australian Women

21 October 2024: Media Release: Data Reveals Need to Rethink Workspaces to Combat Australia’s Leading Work-Related Injuries

2 October 2023: Media Release: New data reveals 87% of Australian adults have experienced a work-related musculoskeletal injury with prevention the best protection.

30 August 2023:  Media Alert: WorkSpace Week warning for workers most at risk of spine-related injury

21 August 2022: Media Release: New data reveals health warning for Australians working from home

For interviews with Australian Chiropractors Association representatives and case studies, please contact Insight Communications.

Landline: 02 9518 4744

Clare Collins | 0414 821 957 | [email protected]

Alice Collins  | 0414 686 091 | [email protected]

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