As temperatures drop and the days get shorter, many Londoners find themselves spending more time indoors, often sitting for longer hours at their home desks. While working from home has its perks, it also brings new challenges for spinal health.
At MotionBack, our chiropractic clinic in central London, we regularly see people experiencing discomfort from poor posture, unsuitable home workstations, or long periods of sitting. To help you stay comfortable and productive this winter, here are seven simple, chiropractor-approved tips to keep your spine healthy and your body moving well.
1. Perfect Your Home Office Setup
Your workspace has a big impact on your posture. Start by ensuring your screen is at eye level to prevent neck strain. Your chair should support your lower back, and your feet should rest flat on the floor (or a footrest).
If you’re using a laptop, consider a separate keyboard and mouse to create a more ergonomic setup. Small adjustments like these can make a big difference to your spinal comfort throughout the day.
2. Take Regular Movement Breaks
Even with a great chair and posture, sitting for long periods places stress on your spine. Aim to stand, stretch, or walk every 30–45 minutes. Setting a timer or using a standing desk can help you stay consistent.
Gentle mobility breaks, such as shoulder rolls, torso twists, or short walks, can help reduce muscle tension and boost circulation during your workday.
3. Keep Warm to Prevent Muscle Stiffness
During the colder winter months, muscles can tighten more quickly, especially if you’re sitting still for long periods. Keeping your workspace comfortably warm and wearing layers can help reduce stiffness.
Warm-up stretches in the morning can also prepare your muscles and joints for the day ahead, particularly if you commute from your bedroom to your desk!
4. Watch Your Posture (Even on the Sofa)
It’s tempting to work from the sofa or bed when it’s dark and chilly outside, but these soft surfaces can strain your spine. If you do need a change of scene, try to maintain a neutral spine and use cushions for lumbar support.
Check in with your posture regularly, shoulders relaxed, chin slightly tucked, and lower back supported. Good posture isn’t about sitting rigidly; it’s about balanced alignment that reduces pressure on your spine.
5. Stay Active Outside of Work
When the weather is cold, it’s easy to skip exercise. But regular movement, whether that’s walking, yoga, or gentle stretching, helps maintain spinal flexibility and overall wellbeing.
London offers plenty of opportunities to stay active even in winter. A brisk lunchtime walk or a weekend park stroll can do wonders for both your posture and your mental health.
6. Manage Stress for a Healthier Spine
Stress can lead to muscle tension, especially around the neck and shoulders. Incorporating relaxation techniques such as deep breathing, meditation, or gentle stretching can help relieve that tension.
Mind-body awareness is key to preventing stress-related discomfort, and can make your home-working experience more positive overall.
7. Seek Professional Advice if You Experience Discomfort
If you’re struggling with ongoing stiffness or posture-related discomfort, it can be helpful to seek professional assessment and advice.
A chiropractor in London can assess your posture, movement patterns, and lifestyle habits, and offer tailored guidance to support your spinal health. Chiropractic care focuses on the relationship between the spine and the nervous system, aiming to improve function and mobility through evidence-informed techniques.
Note: Chiropractic treatment should always be based on an individual assessment. Results and experiences vary, and no outcome can be guaranteed.
A Healthy Spine for a Healthier Winter
Working from home doesn’t have to mean back or neck pain. With a few mindful adjustments to your workspace, posture, and daily routine, you can support your spinal health throughout the colder months.
If you’d like personalised advice or a posture assessment, our central London chiropractic team is here to help you move comfortably and stay well this winter.
To book an appointment with one of our chiropractors call our clinic on 0207 112 5408 or you can book an appointment online on our website.
Visiting MotionBack Chiropractic in Central London
Your First Visit
When you arrive for your initial visit, you’ll be asked to complete a brief health questionnaire. This helps us gain an overview of your general wellbeing before beginning your assessment.
Your chiropractor will then take a detailed case history, focusing on your main concern as well as any additional symptoms or issues you’d like to discuss. Once all the relevant information has been gathered, a comprehensive physical examination will be carried out to assess your joints, muscles, and nervous system.
If no further diagnostic tests are needed, your chiropractor will explain their findings clearly — including what’s causing the problem, how it can be treated, how long recovery is likely to take, and how to prevent the issue from returning. Once you fully understand your condition and the treatment plan, your first session will begin. Every treatment plan is customised to meet each patient’s specific needs.
The number of sessions required will vary depending on your individual case. At every appointment, we’ll review your progress, discuss any changes since your last visit, and perform a brief re-examination to ensure continued improvement. As your treatment advances, your chiropractor may teach you simple home exercises designed to strengthen the affected area and reduce the chance of recurrence.
For more information, the General Chiropractic Council has produced a helpful guide outlining what to expect from chiropractic care. You can view it here: GCC Guide – What to Expect.