Posture and desk work: what's really going on with your back

“I have bad posture” is something I hear every week, usually from people who spend most of the day at a desk. The good news: there's no single perfect posture to hold all day. The goal is a body that can move well in and out of many positions.

It's a chain, not a single joint

Your body adapts as a whole. When one link shifts, the others compensate. A small imbalance at the feet, like an arch that collapses on one side, can tilt the pelvis, which in turn changes the curves of the spine and the position of the shoulders and head.

Small changes that make a difference

• Change position often. Every 30 to 45 minutes, stand up, walk, or simply shift how you sit.
• Set your screen at eye level and keep your keyboard close so your shoulders can relax.
• Strengthen the back of the body: upper back, glutes and core support you far better than willpower.
• Move your feet and ankles: walking barefoot at home and calf mobility count too.

How we work on posture

A posture assessment evaluates how you stand, sit and move, from the feet up. Based on the findings, treatment combines massage therapy to release overworked areas with targeted exercises to strengthen those that are underactive.

To support lasting results, you also receive a personalized training program. Corrective exercises can be followed on their own or integrated into your existing fitness routine, so that posture work becomes part of how you already train rather than an additional commitment.

Your best posture is your next posture.