You probably don’t think much about your posture while working at a computer, driving, scrolling through your phone, or relaxing on the couch. But if you spend hours in the same position every day, your body may eventually let you know.

Neck stiffness after a long workday. Aching between your shoulders. Lower back discomfort after sitting for several hours. Difficulty standing comfortably after being at your desk.

These symptoms can sometimes be associated with how you position your body and how much you move throughout the day.

Poor posture isn’t necessarily the sole cause of pain, and there isn’t one perfect posture that everyone needs to maintain all day. However, prolonged or awkward positions can place additional stress on muscles and joints. Mayo Clinic notes that slouching, leaning forward, and looking down at phones or computers for extended periods can contribute to neck strain and pain.

At Holdom Chiropractic & Wellness Centre in Burnaby, Dr. Ron Uppal takes a whole-body approach to evaluating movement, posture, and musculoskeletal function.

What Is Poor Posture?

Posture refers to how you position your body while sitting, standing, walking, working, and performing everyday activities.

Good posture doesn’t mean holding yourself rigidly upright all day. In fact, staying in one position for too long can be uncomfortable even when that position initially feels “correct.”

Healthy movement involves changing positions regularly and allowing your muscles and joints to move through comfortable ranges of motion.

Common posture habits that may contribute to discomfort include:

• Slouching forward while sitting
• Leaning toward a computer screen
• Looking down at a phone for extended periods
• Sitting for long periods without movement breaks
• Working at a poorly adjusted desk
• Standing with your weight shifted to one side for extended periods
• Repeatedly performing activities in the same position

The issue is often less about one particular posture and more about spending too much time in the same position without enough movement.

How Poor Posture Can Affect Your Neck

Your head is supported by the muscles, joints, and structures of your neck. When your head moves forward for extended periods, the muscles and joints of the neck have to work differently to maintain that position.

This can happen when you’re:

• Looking down at your smartphone
• Working on a laptop
• Reading
• Driving
• Sitting at a desk
• Spending long periods on a tablet

Over time, some people may experience neck stiffness, muscle tightness, headaches, or difficulty moving their neck comfortably.

Mayo Clinic identifies prolonged forward or downward positioning as a contributor to neck strain and recommends taking regular movement breaks and setting up computer screens at an appropriate height.

Common Signs of Posture-Related Neck Strain

You might notice:

• Neck stiffness
• Tight shoulders
• Upper back tension
• Discomfort when turning your head
• Headaches
• Increased discomfort after working at a computer
• Symptoms that improve when you move around

Persistent or severe neck pain should not automatically be attributed to posture. Neck pain can have many causes, including injuries, arthritis, nerve compression, and other conditions.

How Posture Can Affect Your Back

Your back is designed to support movement throughout the day. Sitting or standing in one position for extended periods can place repeated demands on the muscles and other structures supporting the spine.

This is especially common among people who spend much of their workday sitting.

You may experience:

• Lower back stiffness
• Aching after prolonged sitting
• Discomfort when standing after sitting
• Reduced flexibility
• Muscle fatigue
• Difficulty maintaining comfortable movement

Low back pain is extremely common. According to the World Health Organization, approximately 90% of low back pain is classified as non-specific, meaning it cannot confidently be attributed to a specific underlying disease or structural problem.

This is why it is important to look at the bigger picture rather than assuming that posture alone is responsible for someone’s back pain.

Your Posture Doesn’t Stop at Your Spine

One of the biggest misconceptions about posture is that it only involves the back.

Your body works as a connected system. The position and movement of your head, shoulders, spine, pelvis, hips, knees, and feet can all influence how you move.

For example, changes in the way you stand or walk can affect how different muscles and joints work together.

Mayo Clinic notes that posture and alignment can also be associated with discomfort involving areas such as the hips, knees, and feet.

This is why a whole-body movement assessment can sometimes provide more useful information than simply looking at whether someone is sitting or standing “straight.”

What Happens When You Sit All Day?

Modern work environments have made prolonged sitting increasingly common.

You may spend several hours:

• Sitting at a computer
• Attending meetings
• Driving
• Using a laptop
• Looking at your phone
• Watching television

The problem isn’t necessarily sitting itself. The bigger concern is spending long periods with very little movement.

The World Health Organization recommends regular physical activity and reducing sedentary behaviour as part of a healthier lifestyle. For people experiencing low back pain, WHO also recommends staying active and making appropriate ergonomic adjustments where necessary.

Try the 30-Second Movement Check

During your workday, ask yourself:

When was the last time I changed position?

If you’ve been sitting for a long period, stand up, walk around, stretch gently, or simply change your working position.

Small movement breaks throughout the day can be more realistic and sustainable than trying to maintain a perfect sitting position for eight hours.

How to Improve Your Posture at Work

You don’t need an expensive office setup to start making improvements.

Consider these simple changes:

Keep Your Screen at a Comfortable Height

Your computer monitor should be positioned so that you don’t have to constantly bend your neck downward to see the screen. Mayo Clinic recommends positioning computer monitors around eye level.

Move Regularly

Avoid staying in exactly the same position for hours. Get up, walk around, or change positions regularly.

Support Your Arms

When working at a desk, appropriate arm support can reduce unnecessary tension through the shoulders and neck.

Keep Your Feet Supported

When sitting, keep your feet comfortably supported and avoid sitting in awkward positions for extended periods.

Don’t Overcorrect

Trying to force your shoulders back or hold yourself rigidly upright can create a different type of tension.

The goal isn’t to maintain a military-style posture. The goal is to find comfortable positions and keep your body moving.

What About Smartphone Posture?

Your phone can be a surprisingly significant source of prolonged neck positioning.

When you hold your phone low and look down for extended periods, your head moves forward and downward. Repeating this position for long periods may contribute to neck and shoulder strain.

Try holding your phone closer to eye level and taking frequent breaks from looking down.

You can also alternate between sitting, standing, walking, and other activities while using your device rather than remaining in one position for an extended period.

Can Chiropractic Care Help With Posture?

Chiropractic care may be appropriate for some people experiencing musculoskeletal discomfort associated with restricted movement, joint stiffness, muscle tension, or other movement-related concerns.

A chiropractor can assess your posture and movement and look at how different areas of your body are functioning together.

At Holdom Chiropractic & Wellness Centre, Dr. Ron Uppal’s approach may include:

• Chiropractic adjustments
• Movement assessments
• Posture evaluation
• Mobility work
• Soft tissue techniques
• Stretching recommendations
• Exercise and home-care guidance

The goal isn’t simply to make you “stand straight.”

Instead, the focus is on helping you understand your movement patterns and supporting better mobility and function.

For people with low back pain, WHO recommends approaches that can include education, exercise, physical therapies, and lifestyle changes depending on the individual’s circumstances.

When Should You See a Chiropractor?

Occasional stiffness after sitting for several hours isn’t necessarily a reason to seek professional care.

However, an assessment may be worthwhile if:

• Your neck or back pain keeps returning
• Stiffness is affecting your daily activities
• You have difficulty moving comfortably
• Pain is interfering with work or exercise
• You regularly experience headaches associated with neck tension
• You have noticed changes in your movement
• Your symptoms aren’t improving with simple changes in activity

A professional assessment can help determine whether your symptoms are appropriate for chiropractic care or whether another type of healthcare evaluation would be more appropriate.

Better Posture Starts With Better Movement

The goal shouldn’t be to spend your entire day worrying about whether your back is perfectly straight.

Instead, think about movement.

Change positions. Take regular breaks. Adjust your workspace. Stay active. Strengthen your body. Pay attention to recurring discomfort.

If you’re spending eight hours at a desk, maintaining one “perfect” posture isn’t realistic. Your body is designed to move, and regular movement throughout the day is an important part of maintaining mobility and function.

Chiropractic Care for Posture and Movement in Burnaby

If neck or back discomfort is affecting the way you work, exercise, or enjoy your daily life, a personalized assessment may help you understand what’s contributing to the problem.

At Holdom Chiropractic & Wellness Centre, Dr. Ron Uppal provides chiropractic care focused on movement, mobility, posture, and overall wellness.

If you’re looking for a Burnaby chiropractor for neck pain, back pain, posture concerns, or movement-related discomfort, contact Holdom Chiropractic & Wellness Centre to learn more about your care options.

Holdom Chiropractic & Wellness Centre

111-2251 Holdom Avenue
Burnaby, BC V5B 0A2
Phone: 604-298-1777