Tips for long hours office workers

Dear friendliest friends,

I have seen many patients who work in the office coming through my doors more often so than athletes. To me, it is all about the long hours of bad sitting posture that triggers a variety of pain from the neck all the way to the lower back and even the tailbone.

ImageI believe many people would relate to this. I know it is difficult to maintain a proper posture but practice always makes perfect. This would build up a conscious awareness in the brain.

ImageLets start from the top left. When seated in that position, there would be lots of stiffness in the upper to mid back, straining of the eyes causing headaches and pain at the base of the neck with some muscle soreness in the neck.

Going clockwise, the top right sitting position would cause pain in the lower back due to the constant contraction of the lower back muscles as the back is extending backwards and pain at the base of the neck as the chin is jutted forwards. In extreme situations, this might cause cervicogenic headaches which are headaches that are caused by misaligned joint and muscles in the neck. With the bottom right sitting position, it is similar to the top right sitting position but the weight is distributed to the sacrum instead of the tail bone which may cause misalignment of the hips.

Finally the bottom left sitting position is the common ape like position that most of us are familiar with at work. Being so hunched over causes an automatic familiarity in the brain that thinks that the hunched over position is the norm. It causes tightness and stiffness in the midback region with overstretching of the neck muscles causing pain at the back of the neck and possible headaches as well. Not forgetting the classic tightness in the shoulders (upper trapezius muscles).


The picture above demonstrates the ideal sitting posture for long hours office workers. On top of that, it is recommended to stand up every 20 minutes to either walk around or do some stretches to loosen up the muscles and joints. There is an application that is downloadable which reminds computer users to take regular breaks (

Most importantly, it is important to get regular chiropractic adjustments to ensure proper muscle and joint function for a better nervous system.

Book your appointment today. I don’t bite and plus I am Gentle.


p.s: Did you know it takes more muscles to frown than to smile? Keep on smiling cause you will never know who might fall in love with your smile.


  1. Observing ergonomics will reduce the amount of stress the body takes after working for long periods. It will also help prevent most minor aches like neck pain and back pain. We really need to start taking posture seriously. Thanks for sharing this.

  2. Very good information. Lucky me I discovered your site by
    chance (stumbleupon). I have saved as a favorite for later!

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