Posture Correction for Desk Workers | PhysioChiro

Struggling with neck, shoulder, or back pain after a long day at your desk?
You’re not alone. In today’s digital age, poor posture at work has become one of the biggest causes of chronic pain and discomfort. But the good news is—with small changes and physiotherapy-backed tips, you can fix it.

Why Desk Jobs Cause Bad Posture

Spending hours sitting in one position leads to:

• Rounded shoulders
• Forward head posture
• Tight hip flexors
• Weak core and glutes

 

Over time, these imbalances can cause:

• Neck and shoulder stiffness
• Lower back pain
• Headaches
• Early disc degeneration

 

Signs Your Posture Needs Correction

• Your head leans forward while sitting
• You slouch or round your upper back
• You feel tightness in your neck and shoulders
• You experience fatigue even without physical work
• You sit for more than 4–6 hours daily without movement

 

PhysioChiro’s Top Tips to Correct Your Posture

1. Follow the 90-90-90 Rule Sit with:

• Feet flat on the floor
• Knees bent at 90°
• Hips at 90°
• Elbows at 90° when typing

 

2. Elevate Your Screen
Keep your laptop/monitor at eye level. Looking down at a screen for hours puts pressure on your neck.

3. Use a Lumbar Support
A small cushion or rolled towel behind your lower back can help maintain a neutral spine.

4. Stretch Every Hour
Stand, walk, or stretch every 30–60 minutes. This improves blood flow and reduces muscle fatigue.

5. Strengthen Your Core & Upper Back
Include these exercises in your daily routine:

• Wall angels
• Chin tucks
• Plank holds
• Thoracic extensions on foam roller

 

Pro Tip from PhysioChiro Experts:

Posture is not about sitting still; it’s about moving smart. Your next position is your best position.

When to See a Physio?

• If pain persists despite correction, it’s time to visit PhysioChiro. We specialize in:
• Posture analysis
• Desk ergonomics advice
• Tailored strengthening programs
• Manual therapy for pain relief

 

📞 Book Your Posture Check Today!
Start your journey towards a pain-free workday with our PhysioChiro expert physiotherapists.