Bad Posture at Work – What Causes It & How to Stop It
How common do you think work-related back pain is for Canadians? Is it rare or something everyone has to deal with? Well, it’s not something everyone has, but it does significantly contribute to the hundreds of thousands of ‘lost time’ injury claims made in Canada every year.
It can happen due to a whole host of reasons, from sitting for too long at your desk to using makeshift home offices that are far from ergonomic. All this contributes to bad posture at work, which can be surprisingly debilitating.
In this blog, we’ll be looking at the subject in greater detail, so that you know exactly what to do if you start getting back issues yourself.
Why Does Bad Posture at Work Matter So Much?
So, what’s all the fuss that’s made over bad posture at work? The answer to that question can be seen in workplaces across Canada, such as the sight of people sitting hunched over in their office chairs for 8+ hours a day.
It’s not just sitting in an office that can affect you, either, as bad posture can lead to issues in a variety of settings, such as:
- Bending or twisting repeatedly while stacking boxes.
- Constantly leaning forward over a laptop or tablet in a home office.
- Cradling a phone between the ear and shoulder during long calls.
- Standing at a workbench or counter for hours without proper foot/leg support.
- Driving long hours with an unsupported lumbar region.
When it’s under this kind of systematic pressure, your spine can begin to lose its natural curves. The muscles surrounding your spine end up having to work overtime, and eventually, they end up needing expert, professional attention.
How Can I Tell I Have Bad Posture at Work?
You can usually tell you’ve developed bad posture at work by how your body feels during or after the workday. If you start to notice recurring stiffness, muscle tension, or fatigue (especially after long hours at your desk or behind the wheel), it’s often an early warning sign.
Here are some of the most common reasons Canadians notice back pain before booking a posture-related physiotherapy session:
| What You Might Notice | What’s Happening | What it Can Lead To |
| Your shoulders ‘rounding’ forward | Your chest muscles are tightening while your upper back is weakening | Chronic shoulder tension, upper-back pain, and a worsening hunched appearance |
| Your head jutting toward your computer’s screen | Your neck and upper spine are straining to hold the weight of your head | Neck stiffness, tension headaches, and long-term strain on the cervical spine can cause chronic pain |
| One hip feels tighter than the other | The muscles supporting your core aren’t balanced | This uneven pull can cause lower back or leg pain |
| You get stiff after short periods of sitting | The stabilizing muscles around your spine aren’t firing properly | You might feel sore after long drives or meetings |
If you’re ticking one or more of these boxes (and this is far from being an exhaustive list of symptoms), you’re probably feeling the effects of bad posture already. The good news? Small changes and targeted bad posture exercises can turn that around faster than you might think.
How Can You Fix Bad Work Posture?
Most posture issues can be reversed with awareness and corrections under the watchful eye of an expert physiotherapist. The great news is that you can even start to implement your own changes now some of which are shown below.
Set Up Your Workspace Properly
- Keep your monitor at eye level and about an arm’s length away.
- Adjust your chair so your hips & knees are level and feet rest flat on the floor.
- Use a lumbar cushion to support the natural curve of your lower back.
Move Often Throughout The Day
- Stand or walk for two to three minutes every half hour.
- Alternate between sitting and standing if you have a height-adjustable desk.
- During calls, roll your shoulders and gently stretch your chest to undo the forward hunch.
Strengthen Your Key Muscles
- Try simple bad posture exercises such as chin tucks or seated rows.
- Focus on your core, as having strong abdominal and back muscles makes it easier to stay upright.
- End your day with light stretching for your neck and shoulders to ease tightness and restore mobility.
If you already have pain, physiotherapy can target specific weak points. A trained therapist can assess your alignment, teach you how to fix bad posture, and design a program that restores strength while easing strain.
You Don’t Have to Put Up With Bad Posture at Work
Whether you work in an office or from home, it’s so important to take your posture seriously, as it can have a large bearing on your long-term health and happiness. Those who don’t prioritize it often end up wishing they did.
Just make a few ergonomic adjustments, practice bad posture exercises and speak to the Wellness Place team today. Our skilled staff can help guide you through your recovery and ensure you put these issues into the rearview mirror – for good.