With more people working from home and spending long hours at computers, maintaining proper ergonomics has never been more important. As your trusted chiropractic physician, I'm here to help you stay comfortable, productive and pain-free even between visits to the clinic.
In this blog, I will break down what home ergonomics really means, why it matters to your spinal health, and what small changes can make a big impact.
What is ergonomics?
Ergonomics is the science of designing your workspace to fit your body's needs-not the other way around. Poor ergonomics can lead to:
- Chronic neck and back pain
- Headaches
- Carpal Tunnel Syndrome
- Poor posture
- Increased fatigue and stress on your spine
When your body is out of alignment for hours a day, it can undo the progress you've made during chiropractic treatment.
How to create a Spine-Friendly Workspace at Home
1. Start with the right chair
- Choose a chair that supports your lower back (lumbar support is key).
- Adjust the height so your feet can rest flat on the floor and your knees are at a 90 degree angle.
- Avoid soft couches or rigid dining chairs for extended periods of work.
2. Monitor Position Matters
- Your screen should be at eye level to prevent neck strain.
- Keep it in an arm's length to reduce eye and neck tension.
- Use books, risers, or adjustable stands to elevate your monitor.
3. Keyboard and Mouse Placement
- Keep your elbows close to your body and at a 90 degree angle.
- Your wrists should stay neutral-not bent up or down.
- Consider an ergonomic keyboard and mouse for extra support.
4. Don't Forget Lighting
- Poor lighting can cause you to lean forward or crane your neck.
- Use natural light when possible or a desk lamp with adjustable brightness.
Pro Tip: Take Freqent Micro-Breaks
Even a perfect workstation can't substitute for movement. Every 30-40 minutes, stand up, stretch, or take a short walk. Set reminders if needed! Movement helps:
- Lubricate joints
- Reduce muscle tension
- Keep circulation flowing
Chiropractic-Recommended Stretches You Can Do at Home
Here are three quick, chiropractic-approved stretches:
- Chin tucks (to combat forward head posture)
- Seated Spinal Twists (for mid-back mobility)
- Wall Angels (to improve posture and open tight shoulders)
Bonus Tip:
- Use pillows to support your spine while lounging or watching TV.
- Avoid slouching while texting or scrolling (beware of "tech neck")
- Sleep with supportive pillow and mattress suited for your spine type.
Final Thoughts: Prevention Is Power
Good home ergonomics support your chiropractic care by reducing strain on your spine, minimizing inflammation, and helping you maintain alignment. If you're unsure about your setup, bring a photo of your workspace to your next visit- I'm happy to give personalized tips.
Your spine is designed to move, not to sit in discomfort. Let's work together to keep it strong and healthy-both in the office and at home.
