Working or Studying from Home? How’s Your Posture?

If your neck and shoulders are tight, your lower back is sore, and your butt is numb then you’re probably not sitting in good posture and/or not sitting at an ergonomic desk. And you’re not alone.

Since starting telehealth virtual appointments last week, these are the most common conditions we are seeing. The spine’s most ergonomic posture which produces less stress on your joints, muscles, discs and nerves is called the “Neutral Range Posture”. This neutral posture is when the ears, shoulders and hips are in a straight line. 

When we sit in poor posture and on soft surfaces, we put a strain on our bodies especially when we bend our backs and our hips, not to mention dropping the head forward.

This increased pressure on these structures triggers sensors in the brain that is perceived as pain or stiffness. How long you sit is more of a factor than where you sit.

Signals like a stiff neck and the butt or legs getting numb should be a trigger for you to get up and take a stretch break and, if possible, move to another work area. If you don’t have much of a choice, it’s ok to lie on the floor on your stomach and work on your computer for 30 minutes.
You can also put your computer (on top of a couple books) on the kitchen counter and stand for a while.

When sitting at your desk just try and remember to keep your elbows, hips and knees bent at 90 degrees. 

Stretch It Out
Lastly, we’ll leave you with one of our most commonly prescribed exercises on telehealth. It’s a gentle postural stretch that your spine and muscles will love, The Cat Cow:

1. Place your hands and knees on the floor with your arms straight and directly under your shoulders.
2. Cat: Slowly curve your spine by pressing your abs toward the ceiling and drop your head toward the floor. Hold for a few seconds.
3. Cow: Reverse the movement by slowly arching your back and lifting your face toward the ceiling. Hold for a few seconds, and then repeat.
Do 2 sets of 8 reps with normal breathing.  Book an appointment

Telehealth virtual appointments – if you’d like to book a video chat visit with one of our chiropractors, please email us at or call us at 604-336-9213.