Spending long hours at a desk? You’re not alone—and neither is your back pain. Poor posture at work can lead to neck stiffness, shoulder tension, and lower back discomfort. But with just a few adjustments, you can protect your spine and boost your focus.
Neck Rolls: Gently roll your neck side to side to release tension.
Shoulder Blade Squeezes: Squeeze your shoulder blades together for a few seconds to counteract hunching.
Seated Spinal Twist: Twist gently at the waist in your chair to loosen up the spine.
Doing these throughout the day keeps your joints mobile and helps reduce muscle tightness.
Screen Height: Your monitor should be eye level to prevent neck strain.
Chair Support: Use a chair that supports your lower back—or add a lumbar pillow.
Feet Flat: Your feet should rest flat on the floor with knees at a 90-degree angle.
A proper setup can dramatically improve posture and reduce chronic tension.
Set Reminders: Stand or stretch every 30–60 minutes.
Use a Standing Desk: Alternate between sitting and standing to prevent stiffness.
Chiropractic Support: Regular chiropractic checkups can help correct posture misalignments caused by repetitive stress at work.
