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Back pain is one of the most common complaints among Toronto office workers, especially those sitting for long hours at a desk. At MacdonaldFitness Toronto, we find that back pain is rarely caused by injury—it’s usually the result of prolonged sitting, poor posture habits, and constant spinal compression.

Below are the top three mistakes causing lower back pain in Toronto professionals, along with proven solutions inspired by Dr. Stuart McGill.

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1. Poor-Quality Office Chairs and Lack of Lumbar Support

Many office chairs in Toronto offices fail to support the spine’s natural curve. Over time, this leads to slouching, excessive spinal flexion, and increased disc stress.

McGill Principle:
Maintain a neutral spine and avoid repeated spinal bending under load.

Fix:

• Use an adjustable lumbar support such as LumbAir
• Set chair height so hips sit slightly higher than knees
• Sit fully back in the chair so lumbar support contacts the lower back

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2. Staying in One Sitting Posture for Too Long

Even with good support, holding the same sitting posture for hours overloads spinal tissues. The spine thrives on variability, not stillness.

McGill Principle:
The spine tolerates movement better than sustained postures—this is core to spine hygiene.

Fix:

• Change posture every 20–30 minutes
• Alternate between upright sitting, slight recline, and standing
• Avoid prolonged end-range or slouched positions

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3. Skipping Spinal Decompression During the Workday

Sitting, commuting, and stress create constant spinal compression. Without regular decompression, stiffness and pain tend to accumulate throughout the day.

McGill Principle:
Reduce cumulative spinal load and allow the spine to recover between compressive stresses.

Fix:

• Take short walks to unload the spine
• Use gentle spinal decompression techniques, including:
  • Hanging from a pull-up bar in a pain-free range
  • Bench decompression (lying face down with hips supported and torso relaxed)
  • Lying on your stomach to allow the spine to settle naturally
• Avoid aggressive stretching or forcing spinal motion

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Back Pain Isn’t Inevitable for Toronto Office Workers

Lower back pain doesn’t have to be part of office life in Toronto. Improving chair support, changing posture regularly, and incorporating safe decompression strategies can significantly reduce discomfort.

At MacdonaldFitness Toronto, we help office workers stay active, pain-free, and strong using practical, evidence-based spine care.

Support your spine, change positions often, and unload when needed.

Ready to Fix Your Back Pain for Good?

If you’re a Toronto office worker dealing with recurring back pain, stiffness, or discomfort, you don’t need to guess your way through it.

At MacdonaldFitness Toronto, we specialize in helping busy professionals:

• Reduce back pain
• Improve posture and movement
• Build durable, pain-resistant bodies

👉 Book a personalized movement and back pain assessment today and get a clear plan tailored to your workday, body, and lifestyle.

Stop managing back pain. Start fixing it.

Here are five effective exercises for targeting the chest muscles:

1. Barbell Bench Press: This classic exercise is a staple for chest development. Lie flat on a bench, grip the barbell slightly wider than shoulder-width apart, lower it to your chest, and push it back up to the starting position. It primarily targets the pectoralis major.
2. Dumbbell Flyes: Lie flat on a bench with a dumbbell in each hand, palms facing each other. Extend your arms out to the sides, keeping a slight bend in the elbows, and bring the weights together above your chest in an arc motion. Lower the dumbbells back down with control. This exercise targets the chest muscles and emphasizes the outer portion of the pectoralis major. You can also perform flyes on a TRX or gymnastic rings as an alternative.
3. Push-Ups: This bodyweight exercise effectively engages the chest muscles. Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body by bending your elbows, keeping your body straight, until your chest almost touches the ground. Push back up to the starting position. You can modify the difficulty by performing push-ups on your knees or elevating your feet on a platform.
4. Incline Barbell Bench Press: The upper pecs are overlooked when it comes to training the chest. I prefer a closer grip for incline bench press because of the length of my arms. Set up the same as regular barbell bench press.
5. Dips: Using parallel bars or rings for the more advanced lifter, grip the handles and lift yourself up, supporting your bodyweight with your arms. Lean slightly forward, and slowly lower yourself down by bending your elbows until your shoulders are at or below elbow level. Push yourself back up to the starting position. Dips primarily target the chest muscles, along with the triceps and shoulders.

Remember to warm up before performing these exercises and use proper form to prevent injuries. It’s also essential to consult with a fitness professional or trainer to ensure you’re using correct technique and appropriate weights for your fitness level. If you happen to live in Toronto send me a message for personal training.

If you’re looking to be active in Toronto, there are plenty of options available to you. Toronto is a vibrant city with numerous opportunities for physical activities. Here are some ways to be active in Toronto:

1. Explore Toronto’s Parks: Toronto is home to many beautiful parks and green spaces. You can go for a jog, bike ride, or simply take a leisurely walk in places like High Park, Trinity Bellwoods Park, or the Toronto Islands.
2. Join Sports Leagues: Toronto has a wide range of sports leagues for people of all ages and skill levels. Whether you’re interested in soccer, basketball, hockey, or any other sport, you can find recreational or competitive leagues to join.
3. Try Water Activities: Being located on the shores of Lake Ontario, Toronto offers various water-based activities. You can go kayaking, canoeing, or paddleboarding along the lakefront or in the city’s numerous rivers and waterways.
4. Join Fitness Classes and Gyms: Toronto has a thriving fitness scene with plenty of gyms and fitness studios offering a variety of classes. From yoga and Pilates to kickboxing and CrossFit, you can find a class that suits your interests and fitness goals.
5. Participate in Community Events: Keep an eye out for community events such as charity walks, runs, or cycling events. These events provide an opportunity to be active while also supporting a cause.
6. Bike or Rollerblade: Toronto has an extensive network of bike lanes and paths, making it a bike-friendly city. You can rent a bike or bring your own to explore the city’s neighborhoods and waterfront. Rollerblading is also a popular activity along the Martin Goodman Trail.
7. Join a Running Group: If you enjoy running, consider joining a running group. Toronto has several clubs and organizations that organize regular group runs for all levels of runners. It’s a great way to meet like-minded individuals and stay motivated.
8. Take Advantage of Winter Activities: Toronto’s winters offer opportunities for outdoor activities such as ice skating, skiing, snowboarding, and snowshoeing. You can visit local outdoor rinks or head to nearby ski resorts for winter sports.
9. Attend Fitness Events and Festivals: Toronto hosts various fitness events and festivals throughout the year, such as yoga festivals, dance workshops, and outdoor fitness classes. These events often offer a range of activities to participate in and provide a fun and energetic atmosphere.
10. Use the City’s Recreation Facilities: Toronto has a network of community centers and recreation facilities that offer fitness classes, swimming pools, sports courts, and other amenities. You can check your local community center for activities and programs available in your neighborhood.

This is a great workout when you are short on time.  All that you need to do this workout is a single dumbbell or kettlebell that is heavy enough to challenge you for 10 lunges.

Warm Up

Foam Rolling

Supine Glute Bridges 3-5 10 second holds

Lateral Walks with bands

Wall Slides

Goblet Squats

Band pull aparts

*this should take 5-10 minutes to complete*

Repeat the Following Circuit 3-4 Times with 60-120 seconds of rest between each circuit.

1A Reverse goblet lunges 10 reps each side

1B Push ups 15-20 reps

1C Single leg deadlift 10 reps each side

1D One arm bent over row 10-15 reps

Optional Finisher

Dumbbell/Kettlebell Swings 30-50 Reps