Is Your Office Posture Worse in Winter? Here's What to Do About It

mattbulmandc
Aug 5
2 min read

Posture in winter and tech neck — Posture at a computer can change in winter

As the winter chill settles in, many of us find ourselves curled up indoors, often working longer hours at the desk — with the heater on full blast and our shoulders hunched toward our ears.

Sound familiar?

Whether you're working from home or at the office, your posture can take a serious hit during the colder months. That “tight trap” feeling, stiff neck, or low back ache? Winter might be making it worse.

Here’s why — and what you can do to fix it.

❄️ Why Posture Suffers in Winter

Cold muscles tighten up Your muscles naturally contract to preserve heat, especially around the neck, shoulders, and lower back. That tension builds up faster when you're sitting still.
We move less Shorter days and colder temps lead to fewer walks, stretches, and breaks — which means your spine and muscles get less circulation and movement.
We hunch to stay warm You might unconsciously round your shoulders or crane your neck forward to warm your hands or look closer at the screen. Over time, this creates a slouched desk posture that’s hard to undo.

🔧 5 Posture Tips to Combat Winter Slouching

1. Raise your laptop or monitor Your screen should be at eye level, so you're not bending your neck to look down. Use a stack of books or a laptop stand — your neck will thank you.

2. Support your lower back Add a small cushion or rolled towel to your lower back to encourage a neutral spine. Avoid slouching into the chair.

3. Take movement breaks every 30 minutes Set a timer or use an app to remind you. A quick walk, shoulder roll, or standing stretch helps keep blood flowing and tension down.

4. Keep your feet flat and warm Cold feet = more hunching. Use a footrest or wear warm socks/slippers to stay comfortable and supported.

5. Do “posture resets” throughout the day Try this simple reset:

Sit tall
Roll your shoulders back and down
Gently tuck your chin
Take 3 deep breaths

Repeat it every hour — especially after long emails or Zoom meetings.

💆‍♂️ Bonus Tip: Loosen Those Traps

Tight upper traps and neck stiffness are the most common complaints we see during winter. At Riverside Chiro, we use a combination of:

Chiropractic adjustments
Soft tissue work (including dry needling and instrument-assisted techniques)
Tailored exercises for neck and upper back posture

If you’re feeling tense, sore, or stiff this winter — we can help get you moving again.