Frequently change your position at work.

Prolonged sitting at your computer places increased pressure and stress on your spine. Every 20-30 minutes, get up and walk around to maintain blood flow and spinal mobility. Your physiotherapist will recommend appropriate exercises and tips for proper positions at your desk and computer. You may also consider using a standing workstation to help vary your work position. Your physiotherapist can assist with recommendations about your workplace ergonomics.

Maintain your flexibility.

Decreased spinal mobility in one region of your spine related to prolonged sitting places increased stress in other areas. For example, mid back stiffness places stress on your neck and low back and can result in pain. If you notice decreased mobility in your neck or back, your physiotherapist can assess the reason why, mobilize the stiff joints and recommend appropriate exercises to help maintain your spinal mobility.

Improve your core stability.

Maintaining or regaining control of your deep spinal stabilizer muscles is important in resolving poor posture habits and preventing back or neck pain. A physiotherapist can show you how to strengthen your core to help support your spine while working.

Improve your posture habits.

Habitual positions or postures such as slouching in your chair, leaning on one elbow on your armrest, carrying a purse or briefcase over the same shoulder can lead to pain. Your physiotherapist had help to correct many of the reasons why you develop poor posture habits and how to correct them.