Ergonomic Adjustments: Simple Changes to Reduce Workplace Pain

Sitting at a desk for hours or performing repetitive tasks can take a toll on your body, leading to aches, stiffness, and even chronic pain. The good news? Small ergonomic adjustments can make a big difference in preventing discomfort and improving overall well-being at work.

1. Optimize Your Desk Setup • Monitor Position: Keep your screen at eye level to reduce neck strain. • Keyboard & Mouse: Position them so your elbows are at a 90-degree angle to prevent wrist fatigue. • Chair Support: Use a chair with lumbar support and keep your feet flat on the floor.
2. Prioritize Posture Slouching or hunching can strain your spine. Sit upright, shoulders relaxed, and avoid craning your neck forward. If you work standing up, keep your weight evenly distributed.
3. Move Regularly Staying in one position for too long can lead to stiffness. Take breaks every 30–60 minutes to stretch, stand, or walk. Simple neck and shoulder stretches can ease tension.
4. Reduce Repetitive Strain If you perform the same motions repeatedly, use ergonomic tools like wrist supports or an adjustable keyboard. Alternate tasks to avoid overuse injuries.
5. Adjust Lighting and Screen Settings Eye strain can contribute to headaches and fatigue. Reduce glare, adjust screen brightness, and follow the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds. Final Thoughts Ergonomic adjustments aren’t just about comfort—they enhance productivity, prevent injuries, and promote long-term health. Small tweaks to your workspace can make a big impact on how you feel throughout the day. If workplace pain persists, consulting a chiropractor or functional medicine practitioner can help identify deeper musculoskeletal imbalance.