OUR BLOG
- July 31, 2025
- 10:01 pm
Don't worry, you don’t need to be
an ergonomics guru.
Let’s be real—most of us are sitting like pretzels while pretending to be productive. Whether you're working from home, at the office, or posted up in a coffee shop, your workstation could be the reason your back sounds like a bowl of Rice Krispies. The good news? You can fix a lot of it without becoming a contortionist or buying a $2,000 chair that looks like a spaceship.
The Link Between Your Workstation and Posture
When your desk setup is off, your body tries to adapt, but in the same way a toddler "adapts" to bedtime—poorly and with drama. Here are some classic workstation sins:
- Forward Head Posture
If your monitor is too low, your neck will lurch forward like a turtle peeking out of its shell. This strains your neck, your shoulders, and your general will to live.
- Rounded Shoulders
Armrests too high? Desk too low? Congrats—you’re now auditioning for the role of "The Hunchback of Spreadsheet-ville." Cue the upper back tension and desk-chair existential dread.
- Lower Back Pain
Sitting in a flimsy chair for hours is basically the adult version of sitting on the floor during story time—except the only story is how your spine slowly gives up.
- Wrist and Hand Strain
When your keyboard and mouse are too far or too high, you end up doing the wrist version of jazz hands all day. Not ideal.
How to Improve Your Workstation for Better Posture
Don't worry, you don’t need to be an ergonomics guru. Just a few tweaks and you’ll feel like a brand-new (less creaky) human.
1. Adjust Your Monitor Height
Your monitor should be at eye level—unless you're trying to invent a new neck yoga pose. A monitor riser, books, or even a shoebox can do the trick.
2. Position Your Keyboard and Mouse Correctly
Keep them close and at elbow height. Pretend you're typing in stealth mode—elbows at your sides, wrists chill. No T-Rex arms, no spaghetti limbs.
3. Choose the Right Chair and Sit Like a Pro
- Feet flat like you’re planting them to win a staring contest.
- Knees at a 90-degree angle—no origami legs.
- Lower back supported. Toss a cushion or roll up a towel if you must.
- No leg-crossing marathons. Your hips hate it.
4. Relax Your Shoulders and Arms
Armrests should support your arms, not play tug-of-war with your shoulders. If you look like you’re constantly shrugging at life, it’s time to lower them.
5. Take Breaks Like It’s Your Job
Set a timer to move every 30–60 minutes. Walk, stretch, pretend you’re dancing—anything to avoid fusing with your chair.
A few small changes can lead to
big improvements.
Bonus: Quick Fix Exercises
Try these in-between Zoom calls, awkward silences, or existential crises:
- Chin Tucks – Nod like you’re silently judging bad posture.
- Shoulder Blade Squeezes – Pretend you’re trying to crack a peanut between your shoulder blades.
- Seated Spinal Twist – Stretch like you're looking for the last cookie behind you.
- Wrist Stretches – High-five yourself for surviving another day of typing.
Final Thoughts
Your desk setup isn’t just a collection of random office supplies—it’s your daily battle station. Get it right, and you’ll feel like a warrior. Get it wrong, and you’ll feel like you lost a fight with a folding chair. A few small changes can lead to big improvements. And if you’re already stiff, achy, or shaped like a question mark, a physical therapist (like me!) can help you un-knot the damage.
Want more tips, stretches, or just someone to validate your chair-related complaints? Subscribe to my blog or catch me on YouTube for more ways to stay mobile, pain-free, and at least 20% more ergonomic.
Take the first step towards a pain-free life.