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Commute Without the Aches: Physio Tips for Toronto’s Busy Travelers

For many Torontonians, September means settling back into regular routines — whether it’s returning to the office, classes, or just busier city life after summer. But along with the changing leaves comes something less exciting: longer commutes and more hours spent sitting, standing, and carrying bags in ways that strain your body.

At Rosedale Wellness Centre, we see a spike in neck, back, and shoulder complaints this time of year, and commuting is often a hidden culprit. The good news? A few small changes in your daily travel can help you arrive at your destination energized and pain-free.

Perfect Your Standing Posture on Transit

If you’re standing on the subway or streetcar:

• Keep your feet shoulder-width apart for balance.
• Slightly bend your knees to absorb movement.
• Hold onto a vertical pole with a relaxed grip, keeping your shoulders down.

Pro tip: Don’t lean against doors or walls for long periods — it encourages uneven weight distribution and can cause hip or back tightness.

Sitting Smarter in Tight Spaces

When seated on public transit or in your car:

• Sit back so your lower spine is supported.
• Keep both feet flat on the floor (avoid crossing your legs).
• Roll your shoulders back and down to open your chest.

If you carry a bag or backpack, place it on your lap rather than wedging it between your legs or keeping it on one shoulder. This prevents neck and shoulder strain

Choose the Right Bag

A heavy, single-strap shoulder bag can pull your spine out of alignment. Opt for:

• A lightweight backpack with padded straps, worn on both shoulders.
• Keep the weight under 10% of your body weight.
• Use all compartments to distribute weight evenly.
  

If you must carry a tote or briefcase, switch sides regularly

When to Seek Help?

If you regularly experience:

• Sharp neck or back pain
• Numbness or tingling in arms or legs
• Frequent headaches after commuting

It may be time to book a physiotherapy assessment. We can identify whether your pain is posture-related, mobility-related, or something more specific — and create a personalized plan to keep you comfortable year-round

Whether you walk, drive, cycle, or take the TTC, commuting shouldn’t hurt. Our physiotherapists, chiropractors, and massage therapists work together to help you travel, work, and live without discomfort.

Najla Azizi

Registered Massage Therapist

Have You Met Najla?

As a dedicated Registered Massage Therapist (RMT), she provides compassionate, client-centered care, drawing from her training at the Royal Canadian College of Massage Therapy.

She mastered anatomy, physiology, and orthopedic assessment, completing 300 hours of clinical practice with diverse clients, treating over 45 conditions like chronic pain and injuries.

Raised in a family of healthcare professionals, she values holistic, evidence-based care. Her sports background and Architecture degree, combined with roles as a Cost Consultant and Project Coordinator, sharpened her organizational and communication skills. She listens attentively, tailoring treatments to clients’ needs, passionate about enhancing wellness through safe, effective care.

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