In today’s modern workplace, the average office worker spends around 8 hours a day sitting, leading to a range of posture-related issues. Neck pain, rounded shoulders, tight hips and stiff lower backs are common complaints that many accept as “part of the job”. However, poor posture isn’t just an inconvenience – it can lead to chronic pain, reduced productivity and long-term health complications.
The good news? With awareness and simple adjustments, you can counteract the negative effects of prolonged sitting. Let’s explore the most common postural problems faced by office workers and practical strategies for improving posture and mobility.
The most common posture problems faced by office workers
Tech or nerd neck (head forward)
Looking down at screens all the time strains the neck, leading to forward head posture and stiffness.
Rounded or kyphotic shoulders
Hunched over a keyboard for hours at a time tightens the chest muscles and weakens the upper back muscles, pulling the shoulders forward.
Tight hip flexors
Prolonged sitting shortens the hip flexors, limiting mobility and contributing to lower back pain.
Weak core and glutes
Prolonged sitting deactivates the core and glutes, leading to poor alignment and increased strain on your lower back.
Impaired thoracic mobility
The mid and upper back become stiff. This makes it more difficult to extend, bend and rotate – essential for healthy posture and reaching overhead.
Simple steps to improve posture and mobility
Set up an ergonomic workspace
Adjust your monitor so that the top is at eye level to avoid head forward. Keep your feet flat on the floor and use a chair that supports the natural curve of your spine. Position your keyboard and mouse so that your elbows are at a 90 degree angle.
Incorporate micro-movements
Stand and stretch every 30 minutes to prevent stiffness. Try chair yoga poses such as seated twists or shoulder rolls while on the phone.
Try the 20-20-20 rule
Take a 20 second break every 20 minutes to look at something 20 feet away. This will reduce eye strain and encourage you to change your posture.
Practice posture awareness
Do a quick posture check during the day. Are your shoulders relaxed (back and down) and not hunched? Is your head aligned with your spine? Are your feet flat on the floor?
Practice Key Mobility Exercises
Incorporating targeted exercises into your routine can significantly improve posture and mobility. Read on to find out more.
5 Key Mobility Exercises anyone can do from home
Here are some effective exercises you can incorporate into your daily routine to combat stiffness and improve mobility.
Neck Stretch / Chin tucks
Bring your shoulders and hips to touch a wall. Then pull your chin into your neck (creating a double chin) until your head touches the wall. This will train the posterior neck muscles, which will help reverse any head forward that may occur. Tip: This can be done at your desk during the day – the wall is a guide but the movement can be trained at any time.
Reps: 15-20 times, repeated often as a good habit to maintain.
Wall Angels
Find a wall and, as with Chin Tucks, position your upper back and hips to connect from a standing position. Bring your arms into a W position and as you extend your arms upwards, keep your elbows and knuckles connected throughout the movement. Repeat as far down as possible with good connection.
Reps: 10-15, repeat often to maintain a good habit.
Hip Flexor Stretch
Split your stance into a lunge and let your back knee touch the ground. In this stance, push forward and stabilise with your hands on the floor. The front leg can be flexed slightly outwards and the back leg can leave the floor. Here you can pulse into the stretch feeling it in the front of the hip and open the hand closest to the front leg 3 times. Then place the front foot back on the floor next to the other and press your heels into the floor 4 times to stretch the back lower leg. Repeat on the opposite side.
Reps: Repeat 2 x 3 on both sides often as a good habit to maintain.
Dead Bug March
Sit on the floor and lower yourself to flatten your back on the floor. Press your back into the floor and raise your legs to a 90 degree angle. Maintain core tension by pushing your lower back into the floor. Now lower one leg at a time and gently tap your heels on the floor. Maintain the 90 degree angle while keeping your back connected to the floor. Do this slowly at a controlled pace of 2-3 seconds.
Reps: Tap your heels under control 20 times and repeat often as a good habit to maintain.
Thoracic Rotation
Start in a seated position to keep your hips in place. Then place a broomstick across your shoulders. Make sure it is not pressing into the back of your neck and stretch your arms out wide – getting into a scarecrow position. Here you can drop side to side 4 times, rotate 4 times and swim forward and back 4 times, opening up the ribs and shoulders nicely.
Reps: Repeat this set 3 times and repeat often as a good habit to maintain.
Start small – choose one habit or exercise at a time
Your desk job doesn’t have to ruin your posture or restrict your mobility! By understanding the challenges of prolonged sitting and making small but effective changes to your routine, you can maintain a strong, pain-free body while thriving at work.
Start small – choose one habit or exercise at a time – and build healthier routines over time. Your body will thank you!
What are your favourite exercises to relieve desk-related aches and pains? Share it with colleagues who could benefit from extra mobility during the working day! For more personalised guidance on how to maintain good posture and improve mobility, join me for my next mobility class or check out my Personal Training services.
Mobility Flow
📅 Saturday, 1 March 2025
⏰ 1:00 – 1:45 PM
📍 Friedaustrasse 12, 8003 Zürich
Personal Training
Struggling with desk-related pain and stiffness despite these tips? Personal Training offers a tailored approach to correcting imbalances and building lasting mobility. Find out more about how I can help you.