A patient recently came in with a question we hear often: she'd developed a repetitive strain injury at work, had been given a wrist rest for using the computer, but was still struggling with poor posture. What else could help? A lot of people underestimate how much good posture affects their day-to-day comfort. Whether you're at a desk or on your feet for hours at work, bad posture adds up over time and can eventually turn into something more serious.
If You Sit for Long Periods
Keep your body straight, and if you have an office job, adjust your seat to actually support you rather than fighting against it. Sit up straight with your chair adjusted so it feels comfortable and supportive. If sitting well still starts to feel tiring, try shifting toward the front of your seat with a straight back for a while. It can help ease your back muscles and stop you from slouching.
If You Stand for Long Periods
Standing straight matters just as much as sitting straight. It's tempting to rest your weight on one leg while leaning on a desk or worktop, but that puts uneven strain on specific muscles while you “rest.” Try to keep your weight spread evenly across the front, back, and sides of your feet instead.
Move Throughout the Day
Try to get up and move every half hour or so, even if it's just a few stretches or a short walk. It's easy to tell yourself you'll finish one more email, but that email usually leads to another, and staying glued to your chair all day puts more pressure on your neck and back. A few minutes of movement can help you come back to your desk refreshed.
Posture Props Can Help, Too
Wrist rests, footrests, back supports, and even a well-placed pillow can all help ease strain. Positioning your computer screen level with your resting eye line helps avoid straining your neck by tilting your head forward. If your work is more outdoor or physical, the right footwear, bags, and backpacks can help minimize strain as well.
When to See a Physical Therapist
Posture props and small adjustments help, but the real solution is committing to these habits consistently over time. If work-related aches and pains have stuck around despite trying to fix your setup, our therapists at Empower Physical Therapy & Wellness can take a closer look and help build a plan to keep you moving and pain-free throughout your workday.
