If you sit at a desk most of the day, there’s a good chance your body is feeling it.

Neck pain, tight shoulders, low back stiffness, headaches — these aren’t random.

They’re the predictable result of how modern life forces us to sit, scroll, and work.

And while most people think “I just have bad posture,” the truth is:

You don’t have bad posture.
You have a body that’s reacting to your environment.

At Function Chiropractic, we see this every day — especially with patients in Batavia, Geneva, and St. Charles who sit at a desk for hours at a time.

The good news? You can fix it.

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Why Sitting Causes So Much Pain

Long hours at a desk create a combination of:

1. Forward head posture

Your head moves inches in front of your shoulders, overloading the neck muscles.

2. Rounded shoulders

Chest muscles tighten → upper back muscles weaken → tension builds.

3. Hip flexor tightness

Sitting shortens these muscles, leading to low-back stiffness.

4. Reduced spinal motion

Joints get “sticky,” especially in the mid-back and neck.

5. Poor breathing mechanics

Shallow breathing increases stress and muscular tension.

If this sounds familiar… it’s because desk posture affects almost everyone.

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Why Stretching Alone Doesn’t Fix It

Stretching feels good — but it doesn’t solve the underlying problem.

Here’s why:

• Tight muscles usually mean something else is weak.

• Joints that don’t move well can’t be stretched into working.

• You can’t stretch your way out of poor movement patterns.

This is why chiropractic care + soft tissue therapy + corrective exercises are so effective together.

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The 5 Posture Fixes That Actually Work

1. Restore Your Mid-Back Mobility

Your thoracic spine is the “anchor” for good posture.
When it’s stiff, your neck and low back compensate.

Try this twice per day:

• Foam roll the mid-back for 30–45 seconds

• Perform 10 thoracic extension reps over a foam roller or rolled towel

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2. Strengthen Your Postural Muscles

Your deep neck flexors, lower traps, and core stabilize your spine.

The stronger these are, the easier posture becomes.

Try this daily:

• Chin tucks (10 reps)

• Scapula retractions (10 reps)

• Dead bug (20 seconds x 3)

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3. Open the Chest

Tight chest muscles pull your shoulders forward.

Do this twice per day:

• Corner pec stretch: 30 seconds

• Doorway stretch: 30 seconds

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4. Move Every 30–45 Minutes

Set a reminder on your phone or computer.

Movement “resets” your nervous system and reduces tension.
Even 20–30 seconds can change how your body feels.

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5. Get Your Neck & Mid-Back Adjusted

Nothing improves posture faster than restoring proper joint motion.

Chiropractic adjustments + soft tissue work + rehab:
Improve mobility
Reduce tightness
Decrease headaches
Help you maintain posture longer
Make exercises more effective

This combination helps your body stay upright with far less effort.

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Why Posture Isn’t About Standing Up Straight

Your posture isn’t a conscious choice — it’s the result of your mobility, strength, habits, and stresses.

Fix those, and your posture improves naturally.

At Function Chiropractic, we address all of these:

• Joint mobility

• Muscle tension

• Strength imbalances

• Workstation ergonomics

• Breathing mechanics

• Movement patterns

The goal: long-term change, not temporary relief.

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Ready to Fix Your Posture and Reduce Daily Pain?

Function Chiropractic is opening soon in Downtown Batavia.
We help desk workers, professionals, and active adults feel and move better — fast.

New Patients:
$99 for your first 2 visits — only 30 spots available.