Let me be real with you: even as a chiropractor, I have to constantly check and adjust my own work ergonomics. Whether it’s working on patient notes, answering emails, or catching up on admin tasks between appointments — I spend a lot more time at a desk than people think.
And if I’m not mindful of how I’m sitting, standing, or positioning my screen, I feel it. In my neck. My shoulders. My low back.
So if you're someone who finds yourself hunched over a laptop, craning your neck toward a monitor, or ending the day with back pain from desk work, trust me — I see you. And I get it.
What Is Workstation Ergonomics — and Why Does It Matter?
Ergonomics simply means setting up your environment so it works with your body, not against it. When your workstation isn’t set up properly, your body will compensate in little ways that lead to tension, pain, fatigue, and even long-term dysfunction.
As a chiropractor in Dickson TN, I see patients every single week who are dealing with symptoms that tie directly back to poor workstation habits. And the truth is: you don’t need a fancy office to fix it — just a little awareness and a few simple changes.
Here’s What I’m Always Working On (And You Can Too):
1. Screen Height:
Your monitor should be at eye level — not down in your lap and not way above your head. I use a laptop stand or a stack of books to get the screen where it needs to be so I’m not straining my neck.
2. Chair Support:
If your lower back isn't supported, it will let you know by the end of the day. I keep a small lumbar support cushion (or even a rolled towel!) behind my low back to maintain the natural curve of my spine.
3. Feet on the Floor:
Your feet should be flat on the ground, with your knees and hips at about a 90-degree angle. If your chair is too high, use a footrest or a stack of books to give your feet a solid base.
4. Keyboard & Mouse Position:
Your elbows should stay close to your body and bend at about 90 degrees. I make sure my keyboard and mouse are close enough that I’m not reaching and tensing my shoulders.
5. Movement Breaks:
Even with perfect posture, our bodies aren’t meant to sit still for 8 hours. I set timers to stretch, walk around, or just do a few of my favorite spine mobility movements throughout the day.
It’s Not About Perfection — It’s About Awareness
I always tell my patients (and remind myself): you don’t have to sit perfectly all day. That’s not realistic. But small changes can lead to big results — less pain, more energy, better posture, and even fewer headaches.
So if your work setup has been bothering you, this is your sign to take 5 minutes today and adjust your space to better support your spine.
Let Me Help You Fine-Tune It
If you’re struggling with work-from-home posture, neck pain, or stiffness after long hours at your desk, come see me. Together, we can look at your habits and create a personalized plan that supports your spine — both in and out of the office.
Book an appointment through our Services Page and let’s get you feeling aligned, productive, and pain-free again.
You deserve to feel good in your body — even at your desk.
With care and good posture,
Dr. Hebdon
Hebdon Chiropractic – Dickson, TN
(Helping working professionals stay aligned & pain-free every day)
Nadine Hebdon
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