Combatting Desk Work Posture Problems – Tips & Exercises from a Physiotherapist
As a physiotherapist in Kamloops focusing on orthopaedic manual therapy, dry needling, and exercise therapy, I often see clients—both active and sedentary—struggling with neck and back pain due to prolonged desk work. Poor posture while sitting can lead to muscle imbalances, tension headaches, and chronic discomfort.
Common Postural Issues from Desk Work
Forward Head Posture ("Poke Neck") – Strained neck and upper back muscles from leaning forward.
Rounded Shoulders & Hunched Upper Back – Tight chest muscles and weak upper back contribute to slouching.
Lower Back Pain from Slouching – Weak core and glutes lead to excessive pressure on the lumbar spine.
Exercises to Relieve Neck & Back Pain
1. Chin Tucks (Deep neck flexors)
Sit or stand tall, gently tuck your chin back (like making a double chin), coming into a neutral posture. There should be no strain on neck.
Hold for 10 seconds, release.
Reps: 10-12
2. Thoracic Extension Over a Foam Roller
Place a foam roller horizontally under your upper back.
Support your head with hands and gently arch backward over the roller.
Reps: 8-10
Seated Glute & Core Activation
Sit tall, engage your core, and squeeze your glutes for 5 seconds.
Relax and repeat.
Reps: 12-15
Ergonomic Tips for Better Desk Posture
Monitor at Eye Level – Prevent forward head posture by raising your screen.
Elbows at 90 Degrees – Keep wrists neutral and shoulders relaxed.
Feet Flat on the Floor – Use a footrest if needed to avoid slouching.
Take Micro-Breaks – Stand, stretch, or walk every 30 minutes.
Call to Action
If neck or back pain from desk work is affecting your daily life, don’t ignore it! Book an appointment with me today for a personalized assessment and treatment plan. Let’s get you moving pain-free!