The Commute Effect: How Hours on the TTC and GO Transit Shape Spinal Health
- Dr. Matthew Hannikainen
- Sep 10
- 4 min read
Toronto Is Back on the Move
For a few years, Toronto’s office towers sat half-empty as remote work ruled the day. But recently, more and more professionals are heading back downtown 4–5 days a week. The return to office life has meant busy mornings, packed TTC trains, and long GO Transit rides once again becoming part of daily routines.
While commuting helps reconnect us with city life, it also comes with a less talked about consequence: the toll it takes on your spine. At The Well Adjusted Chiropractic Centre, we’ve noticed a rise in patients dealing with back, neck, and shoulder pain tied directly to commuting habits.
If you’ve felt stiffer or more uncomfortable since getting back to your regular office schedule, you’re not alone — and your commute may be to blame.
Why Commuting Challenges Spinal Health
The average Toronto commuter can spend 1–2 hours a day sitting, standing, or carrying bags on the TTC or GO Transit. That adds up to nearly 10 hours a week — and for some, much more.
Here’s why commuting is so tough on your spine:
Prolonged Sitting – Sitting on trains or buses often means rounded lower backs and slouched shoulders due to unsupportive seats.
Standing Without Support – Holding onto a pole or strap in a crowded subway car encourages leaning or twisting.
Heavy Bags – Laptop bags, purses, and gym gear add uneven strain on one shoulder, pulling your spine off balance.
Awkward Device Use – Working on laptops or scrolling on phones during the ride forces the neck into a “tech neck” position.
Over time, these habits don’t just cause discomfort — they can contribute to chronic postural imbalances and spinal misalignments.
Carrying the Load: Bags, Purses, and Posture
One of the sneaky posture problems we see in many Toronto professionals is uneven loading from purses and shoulder bags.
Think about your own commute:
Do you sling your bag on the same shoulder every morning?
Is your purse heavy with everything from laptops to water bottles?
Do you switch sides, or always carry your bag the same way?
Even a moderately heavy bag can create an imbalance in your spine when carried unevenly every day. Over time, this may cause shoulder hikes, hip misalignments, and muscle tightness that show up as pain during or after your commute.
A backpack is often a healthier choice, as it distributes weight evenly across both shoulders — but only if it’s worn properly (both straps on, sitting high on your back, and not overloaded).
The Commute-Workday Double Strain
Another reason commuting is so hard on your spine is that it often bookends long desk hours.
You start the day slouched on a train.
Spend 7–9 hours sitting at a desk.
Then slump back onto the subway or bus for the ride home.
This combination creates a cycle of stiffness, poor posture, and muscle fatigue. No wonder so many office professionals in their 30s and 40s — right in the heart of Toronto’s workforce — are searching for the best chiropractor in Toronto to help them feel better.
Practical Tips for a Spine-Friendly Commute
The good news? Small changes during your daily ride can make a big difference.
1. Switch Up Your Bag
Opt for a backpack instead of a shoulder bag.
If you use a purse, alternate sides regularly to avoid imbalances.
Lighten your load — keep only essentials with you.
2. Be Mindful of Your Sitting Posture
Sit back in your seat with your spine supported (not hunched forward).
Keep both feet flat on the floor instead of crossing your legs.
3. Stand Smart
When standing on the TTC or GO, engage your core to stay balanced.
Avoid leaning on one side or twisting your spine.
4. Limit Tech Neck
Hold your phone at eye level instead of looking down.
If you’re working on a laptop during your commute, try to keep it on a lap desk rather than your lap alone.
5. Stretch When You Can
Use short breaks during your commute (waiting for a train or standing at a platform) to do quick posture resets.
Even a simple shoulder roll or standing tall with your head over your shoulders helps.
How Chiropractic Care Helps Toronto Commuters
At The Well Adjusted Chiropractic Centre, we understand the unique posture challenges that come with living and working in Toronto. Our care goes beyond quick fixes — we focus on correcting the imbalances caused by commuting and desk work so you can move and feel better long-term.
Here’s how chiropractic supports commuters:
Spinal Adjustments to restore alignment and reduce tension caused by sitting, slouching, or carrying uneven loads.
Postural Assessments using digital tools to pinpoint where your posture is affecting your spine most.
Personalized Exercises to strengthen supportive muscles and improve posture.
Lifestyle Guidance for bag choices, seating strategies, and daily movement habits.
Many of our patients notice improvements not just in pain levels, but also in energy, focus, and mood once their spine is properly aligned.
Why Addressing Spinal Strain Now Matters
If you’re back in the office 4–5 days a week, your commute is now a regular part of your life again. Addressing posture strain early can:
Prevent chronic lower back pain.
Reduce tension headaches and neck stiffness.
Improve posture both at your desk and in daily life.
Help you feel more energized during and after your commute.
Ignoring these issues can lead to long-term joint wear, nerve irritation, and recurring pain that becomes harder to correct over time.
Don’t Let Your Commute Control Your Spine
Toronto commuting may be unavoidable, but spinal strain doesn’t have to be. By being mindful of how you sit, stand, and carry your bags — and by seeking professional chiropractic care — you can protect your posture and feel better every day.
At The Well Adjusted Chiropractic Centre, located in downtown Toronto, we help busy professionals like you break free from spinal stress. If you’re ready to stand taller, sit straighter, and move through your workdays with less pain, we’re here to help.
Book an appointment today and see why so many consider us the best chiropractor in Toronto for posture correction and spinal health.
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