From spending years hunched over at an office desk, cradling a phone to one shoulder, standing for prolonged periods or even sleeping on a bad mattress, there are many things that can contribute to having poor posture.

For some, their poor posture could be a result of driving long hours, carrying small children or constantly carrying a heavy bag over the same shoulder. Regardless of how you developed your slouchy stance and rounded shoulders, poor posture can cause aggravating and persistent back, neck and shoulder pain. If ignored and not corrected, poor posture may contribute to alignment issues, place unnecessary pressure on your joints and put stress on your spine. The good news is, poor posture can be improved with some simple lifestyle changes, exercises and stretches.

Align Your Body Correctly When Sitting In An Office Chair

Back pain can be the result of poor posture and ergonomics, particularly for those who spend long hours sitting at a desk.  Research has found back pain complaints increased during the Covid‐19 pandemic as millions of people changed from their usual work environment to working at home.

When sitting at an office chair or working from home, it is important to sit up straight and ensure your computer screen is set up correctly so you are not forced to look down or hyperextend your neck and head upwards. Your ears, shoulders and hips should be in a vertical line.

To help improve your posture and limit placing any strain on your spine and joints you should avoid any unbalanced postures such as crossing your legs unevenly.

If you are standing, be aware of your stance and stand straight to distribute your weight evenly.

Don’t Stay In The Same Position For Too Long

Regardless of whether you are sitting or standing with good posture, staying in the same position for a long period can become uncomfortable and tiring. It is recommended to get up from your chair every hour to stretch, walk or change position. The reason for this is muscles can tire when they are kept in the same position for a prolonged period and this is when people tend to slouch or slump. Poor posture, slouching and slumping can all place added strain and pressure on the neck and back resulting in pain.

How to improve your posture while sitting:

  • Use ergonomic office chairs when sitting
  • Position computer screens to your natural-resting eye position
  • Use footrests and portable lumbar back supports
  • Use an ergonomic keyboard and mouse
  • Sit up straight
  • Sit back against the support of the office chair
  • Keep your ears, shoulders and hips in one vertical line
  • Position computer screens to your natural-resting eye position

Addressing Back Pain

For people experiencing ongoing back pain, they may be interested in consulting a chiropractor for an adjustment. Chiropractors are typically able to perform adjustments and assist people with stretches and exercises which may help to alleviate pain and discomfort.

When receiving chiropractic care, you may receive:

  • A physical exam to evaluate your musculoskeletal systems
  • Spinal adjustments aimed at manipulated areas of the spine to reduce pain and inflammation
  • Assisted with exercises and stretches

Chiropractic care may also help improve a people’s balance, improve their alignment, reduce pain or discomfort and address motion issues.