Five Tips Every Office Worker Should Know!

How do you reverse the bad posture that has become a habit?

Our modern world these days has many challenges to our bodies every day.  The increased use of technology; Mobile phones, tablets, laptops, and computers use a lot of our attention.  Quite often when we use these devices causes our neck and back posture to change.  Not only is this happening at work, but also after work the majority of us will use these devices in our daily personal lives.

Poor posture will affect many aspects of our bodies, it can have a serious impact on our back, neck, and shoulders.  Many studies have shown that poor posture or slumping while sitting or standing can affect your breathing, cause headaches, and can affect your overall emotional wellbeing.

Using stretching techniques on an ongoing basis can help alleviate and help manage poor posture while sitting.

1. Alternate between sitting and standing

If possible, speak to your employer about investing in a stand-up desk.  This means you will be able to stand at your desk while working.  Alternate between sitting and standing and make sure to move often.

2. Stretching and pause exercises throughout the day

Stretching your body and some simple pause exercises throughout the day will help with managing and improving your posture.  If you have the luxury to get outside on your lunch break, try to get in a quick walk or even jog if that’s your thing!  Check out the link below for some stretches to try out.

Dancing in Your Chair for Back Mobility

3. Practice a neutral posture 

Try keeping your computer at eye level so you are not putting strain on your neck looking down or up.  Keep your feet flat on the ground and try to avoid crossing your ankles or legs.  Keep your back flat against the chair and pull your shoulders back.  Try using lumbar support to keep your upper back flat and prevent slouching.

4. Keep forearms parallel with the floor, resting on your desk

Keeping your forearms parallel with the floor, resting on your desk to reduce the amount of stress on your upper extremities.  Ensure your keyboard and mouse are at an appropriate distance so you are not reaching forward to use them.  If you need to reach out to use them, this will cause the shoulder to rotate forward, which can lead to rounded shoulders and upper back pain.

5. See a Physiotherapist


Physiotherapy can help treat and manage work-related conditions like poor posture.  They can use a combination of manual therapy and exercise-based rehab.   

Written by: Lindsay Atwell. Clinical Care Coordinator



Integrative Physiotherapy is a Barrie-based clinic that believes in a one-on-one patient-centred, manual therapy (hands-on) approach to physiotherapy. We aim to empower our patients by providing quality care that is personalized to each patient in an interactive and friendly manner. Through the use of the best available treatment techniques, we aim to provide exceptional care so that each patient feels engaged and motivated.

Our therapists are continually upgrading their skills and taking time to provide comprehensive assessment and treatment techniques that are always one on one without the use of assistants or double booking patients to make sure that you achieve your functional and sports goals as soon as possible.  

Our therapists would be happy to help you to achieve your goals, Book Your Appointment to get started.  Don’t let pain ruin your day!

Integrative Physiotherapy, Empowering Patients with Personalized Care.