With hybrid work environments becoming the norm post-pandemic, many of us are spending long hours at our desks, toggling between in-office and remote work setups. Here in the Northwest Portland region, we’re home to major employers like Intel and Nike, where tech professionals often spend hours engrossed in their tasks. Unfortunately, these extended periods of desk work can lead to poor posture, such as slumping forward, which creates a rounded back and places unnecessary strain on the spine.
Our spines thrive on movement and struggle when stuck in static positions for too long. As physical therapists, we’re here to help you alleviate discomfort, maintain spinal health, and reduce your risk of back pain. Let’s explore why movement matters and share actionable tips to support your posture and overall wellness.
Your back as a bank account
Think of your back as a “bank account.” When sitting or standing upright, your account starts at a $0.00 balance. Prolonged forward-bending postures, like hunching over a computer or slumping at the end of the day, represent repeated withdrawals, leaving your account in the negative.
To return to balance, we need to make deposits by incorporating extension-based movements (bending backward). These movements help counteract the stress of flexion and restore your spine’s natural alignment. In short: balance out the flexion-heavy postures your devices encourage with frequent extension-based exercises throughout your day.
4 Tips to Support Your Back Health
1. Incorporate Regular Movement
Set a timer on your phone or computer for every hour. When it goes off, spend 5–10 minutes doing simple extension movements like:
- Shoulder blade squeezes
- Open books (a gentle twisting stretch for the upper back)
- Thoracic extensions (arching your mid-back over a chair or foam roller)
2. Strengthen Your Posture Muscles
Strong back muscles are essential for maintaining good posture. Resistance bands are a versatile tool for targeting these muscles. Some effective exercises include:
External Rotation
strengthens the rotator cuff and shoulders


Horizontal Abduction
works the upper back and shoulders


Standing Rows
targets the middle back and promotes upright posture


Shoulder Extensions
strengthens the upper and mid-back


3. Optimize Your Workspace Ergonomics
Evaluate your workstation setup to ensure it supports your spine. A few quick adjustments can make a big difference:
- Monitor height: Keep your screen at eye level to avoid neck strain.
- Arm position: Elbows should rest comfortably at 90 degrees.
- Wrist alignment: Wrists should remain neutral, not bent.
- Feet and knees: Feet flat on the floor, with knees bent at 90 degrees.
- Lumbar support: Place a pillow or rolled blanket behind your lower back to encourage your spine’s natural curves.
4. Practice Consistency
The more frequently you move and strengthen your back, the better! A single set of exercises won’t undo 40 hours of desk work each week. Incorporate these movements throughout your day to see lasting benefits.
How Physical Therapy Can Help
If your discomfort persists, or you’re unsure how to implement these changes, we’re here to help. Physical therapists (PTs) and physical therapy assistants (PTAs) at Therapeutic Associates PT specialize in creating personalized programs tailored to your needs.
We can guide you through exercises, ergonomic improvements, and strategies to alleviate pain and prevent it from returning. Don’t let back pain hold you back from thriving at work or enjoying your daily life.
Ready to start your healing journey? Reach out to a TAI clinic near you today — we’d love to support your spinal health and overall well-being.
Happy typing and healthy moving!

Got back pain? We can help!
If you have low back pain, you are far from alone. It’s one of the most common diagnoses we see in our clinics. If you’re experiencing back pain, don’t wait. Schedule an evaluation today. We’re here for you!