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The Best Posture Is Your Next Posture


Summer vacations have come and gone, kids are back to school, and days are getting shorter. It can only mean one thing …. It’s time to get back to a normal routine (if such a thing exists for parents).  For most of us, this means back to work behind a desk. Have you noticed how uncomfortable sitting for extended periods of time can be? Working at a computer all day can generate neck pain, back stiffness, shoulder pain, headaches, and leg pain.


If you’re like most people you’re asking yourself “why am I having such pain in sitting”, “what can I do to get rid of the pain”, “is my workstation well adjusted”. Many employees/employers turn to ergonomics (the study of people's efficiency in their working environment) for a solution; a qualified professional will come in to the workplace and adjust chair, desk, equipment layout, computer (monitor and keyboard) so that physical stresses on the body can be minimized. And before you know it, you’re getting fitted with some sort of brace to mask the pain.


I’ll admit that good ergonomics can reduce the risk of “injuries” for office workers. BUT any posture, good or bad, will place some physical stress on the body at some point in time if sustained for prolonged periods. The human body needs to move to be healthy; muscles contract, heart pumps blood, ligaments and tendons stretch, vertebral discs become stronger with loading (compression), nerves move and glide.


The following are strategies you can try to address the pain related to your office work:

  • Stretch: muscles can tighten up when kept in the same position too long. Don’t hesitate to stretch to release any tension.
  • Alternate positions often: switch between sitting, standing and walking. You can do this by alternating regular job tasks that require one position or another. For example, walk to the fax machine or talk on the phone standing up. Using a timer can remind you it’s time to change position every 20-30 minutes.
  • Walk breaks: take advantage of your breaks and lunch time to go for walks (it also helps digestion and will improve your focus at work after lunch). If the weather does not cooperate, try using the indoor stairs.
  • Active lifestyle away from the office: I have noticed from several years of treating office “injuries” that many of these clients lead a sedentary lifestyle outside of work. Find something you like to do and do it often. It can be as simple as going for a walk, playing tennis, skating in the winter, bicycling.


If you develop any type of ache or pain at work, ask yourself if you’re changing postures often at work. The problem might not be your work environment but rather your choices. The solution may be simpler than you think.

Need more advice? Tired of living with pain? Download our FREE report here!

Author- Marco is a physiotherapist with a career extending over 21 years. His main clinical interest is the treatment of back pain. He completed his Bachelor of Science (Physiotherapy) at Université Laval (Quebec City) in 1996 and his Masters of Clinical Science (Manipulative Therapy) in 2009 at Western University (London, Ontario). He became a fellow of the Canadian Academy of Manipulative Physiotherapy (FCAMPT) in 2009. His treatment philosophy is to empower his patients so that they become self-reliant mostly thru education and active rehab program.