Spending hours at a computer has become the norm for many of us—but poor workstation setup can lead to chronic back pain, neck strain, and even headaches. The good news? Small ergonomic adjustments can make a big difference in your comfort and long-term spinal health.
1. Set Your Monitor at Eye Level
Your monitor should sit directly in front of you, with the top of the screen at or just below eye level. This encourages a neutral neck position and helps avoid the forward head posture that often leads to neck and shoulder pain. If you're using a laptop, consider a riser and an external keyboard.
2. Support Your Lower Back
Choose a chair with good lumbar support, or add a small cushion to maintain the natural curve of your spine. Your feet should rest flat on the floor, with knees at or slightly below hip level. This positioning reduces pressure on the lower back and promotes circulation.
3. Mind Your Posture—and Your Keyboard and Mouse
Sit upright with your shoulders relaxed and elbows at a 90-degree angle. Your wrists should stay in a neutral position—straight, not bent—when typing or using a mouse. To achieve this, it’s ideal to place your keyboard and mouse on a fully adjustable keyboard tray. This allows you to maintain a comfortable seated position without reaching or leaning forward, which helps reduce tension in the shoulders, neck, and upper back.
4. Take Breaks and Optimize Access
Take short breaks every 30–60 minutes to stretch, stand, or walk. Also, keep commonly used items—like your mouse, phone, and notepad—within easy reach to avoid awkward twisting or overreaching. Use a headset for phone calls to prevent cradling the phone between your ear and shoulder.
Make Your Workstation Work for You
An ergonomic workspace isn’t a luxury—it’s a vital step toward preventing aches, improving productivity, and protecting your long-term spinal health. If you’re experiencing discomfort while working, chiropractic care can help identify the root cause and offer personalized solutions.
Want help fine-tuning your setup? Ask us about in-office posture assessments and ergonomic consultations to support your spinal health at work and beyond!