Many people in Toronto spend hours a day at a desk, on a laptop or looking down at a phone during the commute. Over time, slouching can contribute to neck stiffness, shoulder tension and lower back discomfort. The good news is that small, consistent changes can make a real difference.

What good posture looks like

When standing, your ears should be roughly above your shoulders, shoulders over hips and hips over ankles. When sitting, your feet rest flat, your back is supported and your screen is at eye level. Good posture is not about holding a rigid position; it is about balanced alignment and moving often.

Set up your workspace

• Screen height: the top of the monitor at or slightly below eye level, about an arm’s length away.
• Laptop users: use a stand with a separate keyboard and mouse.
• Chair: adjust so your knees are about level with your hips and your lower back is supported.
• Keyboard and mouse: close to your body with relaxed shoulders and elbows near 90 degrees.

Move every 30 to 60 minutes

The best posture is your next posture. Set a reminder to stand, stretch or walk for a few minutes every half hour to hour. Taking calls standing up or walking to a colleague’s desk adds movement without extra time.

Five exercises to try daily

1. Chin tucks: gently draw your chin straight back, hold five seconds, repeat ten times.
2. Shoulder blade squeezes: pull shoulder blades together and down, hold five seconds, repeat ten times.
3. Doorway chest stretch: forearms on a door frame, step forward until you feel a stretch across the chest, hold 30 seconds.
4. Cat-cow: on hands and knees, alternate arching and rounding your back slowly for one minute.
5. Glute bridges: lying on your back, lift your hips while squeezing your glutes, 10 to 15 repetitions.

Habits beyond the desk

• Hold your phone closer to eye level instead of looking down.
• Carry bags on both shoulders or use a backpack.
• Strengthen your core and upper back with regular exercise.
• Choose a supportive pillow that keeps your neck aligned.

When to see a professional

If you have pain that lasts more than a few weeks, numbness, tingling or weakness, see a doctor or a registered physiotherapist. In Ontario, you can book a physiotherapist directly without a referral, and extended health plans often cover visits.

Related reading: why neck pain is becoming more common and common causes of back pain.

This article is for general information and is not medical advice.