Ergonomics in the Office

Here are some top tips from the experts to make your workspace more ergonomic!

More Americans are sitting for work than ever before, and with the increase in sedentary jobs our Chula Vista, CA, chiropractor Dr. Steven Wachs is seeing more work-related injuries including back and neck problems. The good news is that there are simple strategies that you can implement, whether you are working in an office or at home, to improve how your body feels and functions.

What is ergonomics?

Before we delve into workplace tips for keeping your body feeling its best, it’s important to understand what we mean by ergonomics. Likely, you’ve heard this word used before. Ergonomics refers to the ways in which a person’s workspace works for them, not against them, providing full-body support and comfort throughout the day while reducing the risk for musculoskeletal aches and pain, as well as work injuries. This is where our Chula Vista, CA, chiropractor Dr. Wachs, and his team can help.

How can I improve ergonomics in my office?

Here are some helpful tips to follow to improve your current work setup to boost performance and productivity while combating neck and back pain,

Stop Hunching Over or Slouching

Most people have poor posture, especially when sitting at a desk. Our bodies weren’t made to sit at a desk all day long, so it doesn’t come as much of a surprise that slouching over your desk can lead to back pain and muscle aches. You shouldn’t have to reach for your keyboard. If you do you are too far away from your desk. Your hips should also be as far back in the chair as you can get.

Don’t Hold the Phone With Your Shoulder

Are you the queen or king of multi-tasking? Do you find yourself resting your phone between your ear and your shoulder while you type or continue working? If so, this could be a major contributor to those nasty “cricks” in the neck or achy shoulders. A good way to avoid this is to use a headset or Bluetooth headphones to take your calls throughout the day.

Take Breaks

Again, your body was not meant to sit for hours on end, and yet most working professionals rarely take breaks. To combat stiff, achy, and sore muscles from inactivity, it’s a good idea to get up every 30 minutes to stretch and move around. Also find time in the day to get in a walk, yoga session, or some form of physical activity to strengthen your core and reduce your risk for neck and back pain due to desk work.

If you are dealing with back and neck pain or work injuries that are keeping you from doing your job, our Chula Vista, CA, chiropractor Dr. Wachs can provide you with comprehensive chiropractic care to alleviate your discomfort. Call Wachs Chiropractic Health Center at (619) 427-4747 to schedule an evaluation.


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If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.

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