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3 Ways To Improve Posture During Your Commute To Work

3 Ways To Improve Posture During Your Commute To Work

It is a daily routine. Groggily, you make your way to the station to catch the morning train to work. A daily commute you have embarked on for the umpteenth time. The monotony of this ritual pairs well with the blank canvases of your fellow passengers, lit up by their phone screens. A cacophony of voices and announcements breaks the solemn atmosphere.

Exasperated, you put on your earpiece, you unwind, you slouch. Your neck hurts a little. It could have been lousy sleeping positions the night before. Or it could be the long-term effects of your current posture, you thought as your neck hung over your screen, scrolling away through the daily news.

As office workers, your lifestyles are sedentary. Most of your day is spent sitting on an uncomfortable office chair. Your daily commute could be the solution to the pain you have been suffering. Good posture is essential in the long run, and here are three ways in which you can improve your posture during your commute to work:

3 Ways To Improve Posture During Your Commute To Work

While using your phone

Phones are a modern convenience that we have abused. Recent studies have shown that there is a correlation between heavy and prolonged usage of our phones and neck pains. The pains are due to the bad posture we have adopted while using our phones, with a forward neck and slumped shoulders. The angle of flexion of the neck coupled with the slouch causes pain and tension in your neck and upper back, which may require you to seek neck pain treatments.

An excellent way to use your phone while commuting is to extend your arm and lift it to your face, keeping it at an eye level, instead of constantly looking down at your phone. Your neck and head should relax upright instead of leaning forward. Rest your elbows on your ribs while you are using your phone to maintain proper spinal alignment. It will also help reduce the chances of  severe skeletal and muscular issues in the future, which is important for your spine health.

While carrying your belongings

First and foremost, try to keep the carrying load light and portable. Reduce any unnecessary weight as it might cause a strain on your back and shoulders. If you are carrying a briefcase, handbag or any single-strap bag, try to ensure that the straps are long but not below your knees. If possible, place your bags on the ground while you commute.

However, a better solution would be to carry a backpack. A backpack has two straps which will distribute the weight evenly over both shoulders. You should adjust the straps to be close to your back for better spinal support. It is also good to get backpacks with straps that have a good amount of width so that they do not pierce your shoulders.

While holding the handrails

More often than not, you will be standing on the train to work. Depending on your height, you could use the overhead handrails or the metal poles. While holding on to an overhead handrail, ensure that you are not being overstretched. Your shoulder should be kept at level to minimise stress to your shoulder joint. If possible, try to grab on to waist level handrails or poles. Your feet should also be shoulder-width apart to maintain a good balance.


Maintaining a better posture while commuting helps to prevent muscular or skeletal issues. However, it is also crucial for you to seek treatment for your pre-existing chronic pains. Healing Hands Chiropractic is a chiropractic clinic that helps to alleviate chronic pain through treatments and adjustments. We have a team of professional chiropractors experienced in lower back pain treatment, shoulder and neck pain treatment in Singapore. Contact us today for more information on our treatments and services.



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