I’m a Doctor of Chiropractic and when you think of chiropractors, the first thing you probably think of is probably back pain. And you’re not wrong, as back pain is the most common condition we help people with. However, we also help people with neck pain, headaches, poor posture, and muscular tension.
Many of these musculoskeletal conditions may be linked back to poor ergonomics. That is, what our posture does while we work. So whether you spend long hours working behind a desk, sitting hunched over a laptop screen, or working on the go, your workspace plays an important role in your musculoskeletal health.
The good news?
Small ergonomic adjustments can help reduce strain, prevent discomfort, and even boost your productivity. Let’s take a look at how.
What’s ergonomics anyway?
Simply put, ergonomics is the study of people’s efficiency in their working environment.
Think about it – your spine and your muscles are working hard throughout the day to keep you upright and balanced.
If you’re sitting there for hours behind a desk, slouching, you probably find your posture changes, your neck strains, your shoulders round, or you hunch forward.
Over time, these uncomfortable postures can become permanent habits. They may also lead to stiffness, pain, and reduced vitality. By making simple ergonomic improvements, you can create a workspace that supports your body and allows you to work more comfortably.
Here’s how.
Set up your desk for success
Make your desk work with you. Here are a few key adjustments to make:
Chair height & posture
Adjust your chair so your feet are flat on the floor (or use a footrest if needed). Your knees should be at a 90-degree angle, and your lower back should be supported by the chair’s backrest.
Monitor position
Your screen should be at eye level so you’re not constantly looking down or straining your neck upwards. A monitor stand or laptop riser can help achieve the right height.
Keyboard & mouse placement
Keep your keyboard and mouse close enough so your elbows remain at a comfortable 90-degree angle. Avoid reaching forward or shrugging your shoulders to use them.
Address forward head posture
Many people experience neck and shoulder discomfort after hours of screen time. This results in your head and neck shifting forward, sometimes leading to forward head posture. Here’s how to minimise the strain.
Screen position
Your computer screen should be positioned an arm’s length away from you. The height of your screen should be at eye level. THis helps to create a more natural and neutral neck posture.
Don’t hold your phone between your head and shoulders
Avoid cradling your phone between your neck and shoulders. It’s such an odd posture and one that surely must feel unnatural! Why not use a headset or speakers for long calls to prevent neck strain?
Take micro-breaks
Every 30-60 minutes, take a moment to roll your shoulders, stretch your neck, or stand up and move around.
Stand up and move more
One of the best things you can do throughout your working day is to move! Even the best ergonomic setup won’t give you the benefit of movement. Movement is key to preventing stiffness and discomfort. Plus it activates you and helps boost productivity.
Alternate between sitting and standing
If possible, use a sit-stand desk or take breaks to stand and stretch.
Engage your core
When sitting, keep your core slightly activated to support your lower back. Avoid slumping into your chair.
Stretch regularly
Simple stretches, like reaching your arms overhead or gently twisting your torso, can relieve tension and improve circulation.
Invest in ergonomic accessories
A few simple accessories can go a long way in improving workstation comfort.
A lumbar support cushion
Helps maintain the natural curve of your lower back.
A wrist rest
Supports your hands while typing and reduces strain on your wrists.
A footrest
Helps improve circulation and reduce lower back strain.
An ergonomic keyboard
Reduces wrist strain and encourages a natural hand position.
Monitor stand or riser
Elevates the screen to eye level to reduce neck strain.
Ergonomic office chair
Provides lumbar support and promotes good posture.
Listen to your body
Above all else you should listen to your body if you’re in pain. It’s usually a sign that something isn’t right. When you work if you get headaches, back pain, or stiffness, it might pay to reassess your posture setup.
It is possible to feel comfortable in your workspace and the correct setup and accessories will help.
For ongoing musculoskeletal aches and pains, a chiropractic check-up or a visit to your local manual therapist might help to identify any underlying issues or imbalances. They can check to see if your posture is off, if you have a misalignment or injury, and may provide custom recommendations in your case.
Recommendations may include treatment, home exercise, soft tissue therapy, and a certain type of healthcare modality, depending on your health challenge.
Key points:
- Good ergonomics is important in a healthy workspace.
- Poor posture, such as sitting behind a desk, slouching, and hunching forward, can lead to strain, pain, and reduced vitality.
- To create a more comfortable workspace, look for improved workstation setup, use ergonomic accessories, and stay active throughout the day.
- For ongoing musculoskeletal aches and pains, a visit to your local health practitioner may be in order for assessment and treatment.
Disclaimer: This article is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.
Author: Dr Kirsten Strudwick (Chiropractor) is a Doctor of Chiropractic with 15+ years of experience in Marrickville, Sydney, and runs Marrickville Chiropractic Care. Holding a BSc and M.Chiro from Macquarie University, her practice focuses on holistic, patient-centred care. Kirsten has a clinical interest in a range of areas including women’s health, paediatric care, and pregnancy-related treatments.