In this episode of the Arsenault Family Chiropractic Center podcast, Dr. Arsenault tackles one of the most common issues seen in the office — poor ergonomics. Whether you're working from home or sitting at a workplace desk, the way your body is positioned throughout the day has a huge impact on your overall health and comfort.
Dr. Arsenault cuts through the technical jargon and offers straightforward, actionable tips that anyone can start using right away to reduce strain and prevent injury. From monitor height to chair posture, this episode covers the small adjustments that can make a big difference over time.
If you have questions after listening, reach out to the Arsenault Family Chiropractic Center and contact Melissa Arsenault to schedule a consultation or learn more about how chiropractic care can support your ergonomic health.
Read the full transcript
Hey there, and welcome back. I'm Doctor ArsenAult, and you're listening to the ArsenAult Family Chiropractic Center podcast, coming to you from right here in North Hampton, New Hampshire. Today we're talking about something that affects just about everyone I see in my office — ergonomics. Now, I know that word can sound a little technical, but stick with me, because what we're really talking about is simple. We're talking about how your body is positioned throughout your day, and whether that position is helping you or slowly working against you.
Here's the thing. Most of the neck pain, the upper back tension, the low back aches — so much of it comes down to how people are sitting, standing, and moving during everyday life. And the good news is, a few small changes can make a really big difference.
Let's start with your workspace, whether that's a home office or a traditional office setting. The number one thing I see causing problems is screen height. If your monitor or laptop screen is too low, you end up tilting your head down for hours at a time. And your head weighs somewhere around ten to twelve pounds. When you tilt it forward, even just a little bit, the strain on your neck muscles multiplies significantly. So the first fix — raise your screen so the top of it is roughly at eye level. That one change alone can take a huge amount of stress off your neck and upper back.
Now here's the next piece — your chair and your sitting posture. You want your feet flat on the floor, your knees roughly at a ninety degree angle, and your lower back supported. A lot of chairs have a lumbar support adjustment built in. Use it. If yours doesn't, even a small rolled-up towel placed at the curve of your lower back can help. The goal is to maintain the natural curve of your spine rather than letting it collapse into a slouch.
Here's what's interesting — even perfect posture becomes a problem if you hold it too long. Your body is designed to move. So no matter how well you're set up at your desk, you need to get up and move around every thirty to forty-five minutes. Set a timer if you have to. Stand up, take a few steps, roll your shoulders back. It doesn't have to be a full workout. Just breaking up those long periods of stillness is incredibly important for your spine and your overall energy levels.
Now let's talk about home for a second, because this is where I see a lot of people really running into trouble. The couch. We all love the couch. But lying sideways, or sinking into a really soft cushion with your laptop on your lap — that is a recipe for neck and low back strain. Try to sit upright on the couch with a pillow supporting your lower back. And if you're watching TV, make sure the screen is at eye level, not down low or up at an angle that forces you to hold a strange position.
And let's not forget about your phone. We are all looking down at our phones constantly, and that forward head posture adds up over time. Try to hold your phone up closer to eye level when you can. Your neck will thank you.
So what can you start doing today? First, check your screen height and adjust it if needed. Second, make sure your feet are flat and your lower back is supported when you sit. Third, set a reminder to get up and move every forty-five minutes or so. And fourth, be a little more mindful about how you're positioned when you're relaxing at home.
These are not complicated changes. But they are consistent changes, and that consistency is what protects your spine over time.
Now, if you're already dealing with pain or tension — stiffness in your neck, aching in your shoulders, tightness in your lower back — that's your body's way of telling you it needs some attention. Adjusting your ergonomics is a great starting point, but getting a professional evaluation can help you understand what's actually going on and how to address it properly.
We would love to see you here at ArsenAult Family Chiropractic Center. Our team is here to help you feel your best and move through life with less pain and more ease. Give us a call, stop by, or check us out online. We're right here in North Hampton, and we're always happy to help. Thanks so much for listening today, and we'll talk again soon.
