Massage therapy · Kitchener–WaterlooPosture

We are often told by well-meaning people to stand up straight or stop slouching at the table. While this is often viewed with annoyance, many people believe that poor posture causes back pain. In fact, research has not found clear evidence that a "bad" posture on its own causes back or joint pain, and there is no single "perfect" posture. What seems to matter more is how long you spend in one position (Cambridge University Hospitals NHS Foundation Trust, 2024). Once you have pain, though, your posture can affect it, and sitting at a desk for a long time in an awkward position is a common cause of neck pain (Cambridge University Hospitals NHS Foundation Trust, 2024; NHS, 2023). Good posture on the other hand means finding comfortable, relaxed positions to stand, walk, sit and lie in, and changing position regularly.

What is Posture?

Good posture at work

Workstation picture labels

• Your eyes should be level with the top of your display screen, which should be directly in front of you, about an arm's length away (Health and Safety Executive, n.d.a).
• Do not wedge the telephone between your ear and shoulder. If you are right handed, hold it in your left hand so you can make notes if necessary. Consider using a headset if being on the phone is a large part of your job.
• Relax your shoulders, with your upper arms relaxed at the side of your body and the keyboard just below elbow height (Health and Safety Executive, n.d.a).
• Wrists should be straight rather than bent up or down or deviated.
• If you cannot place your feet on the floor in the above position you may need a footrest.
• Position the keyboard directly in front of you, in line with your screen (Health and Safety Executive, n.d.a).
• If you use a laptop for long periods, raise the screen on a laptop stand and plug in a separate keyboard, mouse or monitor (Health and Safety Executive, n.d.a).
• Your seat height should support the front and back of your thighs equally, with a gap of 2 to 3 cm between the front of the seat and the back of your knees (Health and Safety Executive, n.d.a).
• If your seat is too low, a cushion can raise your seated position, and a cushion can also give extra lower back support (Health and Safety Executive, n.d.a).

Workstation checklist

• Lift your screen so the top of the monitor is level with your eyes. Many people have their monitor too low. Buy a screen raiser if you cannot get your screen high enough (Health and Safety Executive, n.d.a).
• An adjustable chair that supports your lower back will help you sit comfortably (Health and Safety Executive, n.d.a).
• Ensure the chair is the correct height, and you can slide your knees under the table.
• Position your keyboard just below elbow height, not too far from or too close to your body (Health and Safety Executive, n.d.a).
• Use a document holder to prevent repetitive neck bending.
• Using a hands-free telephone headset can also help you keep a comfortable position at work.

Exercise and posture

Regular exercise helps keep your muscles strong and your body moving. Pilates and yoga are popular choices as they use slow and controlled movements. However, research shows that Pilates or core exercises are no better for back pain than other forms of exercise, so if you enjoy them and they help, carry on, and if not, choose another type of exercise you enjoy (Cambridge University Hospitals NHS Foundation Trust, 2024). I can help you find exercises and movement habits that suit you and your day. See the My Approach tab for how I work.

Tips

• Reduce laptop use. Prolonged laptop use often causes neck ache. Switch to a desktop, or attach a separate keyboard, mouse and monitor to your laptop (Health and Safety Executive, n.d.a).
• Lift your head while you are walking. Try to keep your eyes on the horizon line. This will help to bring back your head and lift your chest up.
• Avoid staying in one position for long. Try to balance your weight through both feet and change position often (Cambridge University Hospitals NHS Foundation Trust, 2024).
• Avoid carrying heavy bags on one shoulder. Either reduce the load in your bag by emptying unnecessary items, or use a bag with two straps like a rucksack.
• Avoid sitting down for too long at any one time. Get up and move regularly: short, frequent breaks are better than longer, less frequent ones, for example 5 to 10 minutes every hour rather than 20 minutes every 2 hours (Health and Safety Executive, n.d.b).
• Reduce stress and tension. This will help reduce muscle tightness and hunching of your shoulders.
• Exercise regularly to maintain muscle strength and fitness.

There's no single perfect posture, and slouching on its own isn't usually what causes pain; how long you spend in one position tends to matter more. My aim is to ease the aches and stiffness that build up, help you move more freely, and give you simple habits and exercises so your body copes better with your day.

I start by asking about your work, your daily routine and where you feel discomfort. Then I assess how you stand and sit, how your neck, back, shoulders and hips move, and the strength and flexibility of the main muscles involved.

Hands-On Treatment

• Massage, trigger point and myofascial work for muscles that feel tight and overworked, often the neck, upper back, chest and hips
• Gentle joint mobilisation for stiff areas, including the spine, never with quick thrusts
• Assisted stretches where you push gently against my hand and then relax further
• Warm applications in the clinic to ease stiffness

Exercise and Movement

• A home programme of stretches and strengthening for the deep neck muscles, the muscles between the shoulder blades, the hips and the trunk, built up for endurance
• Short movement breaks you can do at your desk, moving in the opposite direction to how you've been sitting
• Gym-based strength work if you enjoy it, or help finding another type of exercise you'll keep up

Everyday Habits

1. Health and Safety Executive (n.d.a) Good posture when using display screen equipment. Available at: https://www.hse.gov.uk/msd/dse/good-posture.htm (Accessed: 7 October 2026).
2. Health and Safety Executive (n.d.b) Work routine and breaks (display screen equipment). Available at: https://www.hse.gov.uk/msd/dse/work-routine.htm (Accessed: 7 October 2026).
3. NHS (2023) Neck pain and stiff neck. Available at: https://www.nhs.uk/symptoms/neck-pain-and-stiff-neck/ (Accessed: 7 October 2026).
4. Cambridge University Hospitals NHS Foundation Trust (2024) Myth busting about posture, core stability and lifting. Available at: https://www.cuh.nhs.uk/patient-information/myth-busting-about-posture-core-stability-and-lifting/ (Accessed: 7 October 2026).