Office Ergonomics: How to Create a Workspace That Supports Your Health

In today’s fast-paced world, stress is an unfortunate reality for many people. While some stress can be beneficial and help us grow, chronic stress can negatively impact our overall health and well-being.

Below, we’ll explore the effects of stress on our health, and discuss various natural stress management techniques, including chiropractic care, massage therapy, naturopathic solutions, and mindfulness practices.

So, let’s dive in and learn how to stress less and live more!

The Importance of Proper Ergonomics for Spinal Health

Spending long hours sitting at a desk can lead to a variety of health issues, including back, neck, and shoulder pain, as well as increased stress and tension. Proper ergonomics, or the science of designing your workspace to support your body’s natural movements and positions, is essential for maintaining spinal health and preventing work-related injuries.

Research shows that maintaining good posture and using ergonomically designed office furniture can significantly reduce the risk of developing musculoskeletal disorders and enhance overall well-being.

How Chiropractic Care Can Address Work-Related Issues

Chiropractic care focuses on the proper alignment of the spine and joints, making it an excellent choice for addressing work-related issues such as poor posture, repetitive strain injuries, and general discomfort. By identifying and correcting spinal misalignments, chiropractors can help to relieve pain, improve mobility, and promote overall wellness.

Regular chiropractic adjustments can also support the body’s natural healing process, making it easier to recover from work-related injuries and preventing them from becoming chronic issues.

Chiroprator helping her client to re-adjust her shoulder blade for better ergonomics

Tips for Setting Up an Ergonomic Workspace

To create a workspace that supports your health and promotes proper ergonomics, consider the following tips:

Choose a chair with adjustable seat height, backrest, and armrests to ensure proper support for your lower back and arms. Your feet should be flat on the floor, with your knees bent at a 90-degree angle.

Place your computer monitor at eye level and approximately an arm’s length away to reduce neck and eye strain. If you use a laptop, consider using a laptop stand or external monitor to achieve the proper height.

Ergonomic keyboards and mice are designed to reduce strain on your wrists and hands. Ensure that your keyboard is positioned so that your wrists are straight and your elbows are bent at a 90-degree angle.

Keep frequently used items within easy reach to minimize excessive reaching, twisting, or bending. Arrange your desk to ensure proper lighting and minimize glare on your monitor.

Maintain a neutral spine by sitting back in your chair and engaging your core muscles. Keep your shoulders relaxed and avoid crossing your legs, as this can contribute to poor circulation and increased pressure on your lower back.

Women doing ergonomics exercise at her desk

The Benefits of Incorporating Movement and Stretching into Your Workday

Sitting for extended periods can lead to muscle stiffness, poor circulation, and an increased risk of developing chronic health issues. Incorporating movement and stretching into your workday can help to alleviate these problems and promote overall health.

Studies have shown that regular movement and stretching can improve flexibility, reduce muscle tension, and increase energy levels. Here are some ideas for incorporating movement into your workday:

  • Stand up and stretch every 30-60 minutes
  • Take a short walk during your breaks
  • Perform simple desk stretches, such as shoulder rolls, neck stretches, and wrist flexes
  • Consider using a standing desk or adjustable workstation

The Role of Massage Therapy in Relieving Work-Related Stress and Tension

Massage therapy can be a highly effective tool for relieving work-related stress and tension, as it helps to relax tight muscles, improve circulation, and promote overall relaxation. Regular massage sessions can help to address the cumulative effects of prolonged sitting and poor posture, reducing the risk of developing chronic pain and discomfort.

If that’s not enough reason, research has shown that massage therapy can improve mental well-being by reducing stress, anxiety, and depression.

man receiving a massage to relive stress

The Benefits of Regular Breaks and Proper Posture at Work

Taking regular breaks and maintaining proper posture at work can have numerous benefits for your overall health and well-being. Here are some of the advantages of incorporating breaks and good posture into your work routine:

Regular breaks allow your muscles to relax and recover, reducing the risk of developing pain and discomfort from prolonged sitting. Maintaining proper posture helps to keep your spine aligned, minimizing strain on your muscles and joints.

Sitting for extended periods can cause poor circulation, leading to numbness and swelling in your legs and feet. Taking breaks to stand and move around can help improve blood flow and prevent these issues.

Taking short breaks throughout the day can actually increase your productivity and focus by giving your brain a chance to rest and recharge. Additionally, maintaining good posture can help to prevent fatigue, allowing you to stay alert and focused throughout the day.

Regular breaks and proper posture can help to reduce stress and promote overall mental well-being. Studies have shown that taking breaks can improve mood and decrease feelings of burnout.

 Incorporating regular breaks and maintaining good posture can help to prevent the development of chronic health issues, such as musculoskeletal disorders and cardiovascular problems, associated with prolonged sitting and poor ergonomics.


Creating an ergonomic workspace and incorporating healthy habits, such as regular breaks, proper posture, and movement, can significantly improve your overall health and well-being. Additionally, chiropractic care and massage therapy can provide valuable support in addressing work-related issues and promoting a healthy lifestyle, and we’d be happy to help you reach your health goals – contact us here!

By prioritizing your health and making small changes to your work environment, you can enjoy a more comfortable and productive work experience.


The information provided in this article is for educational purposes only and should not be considered medical advice. Before starting any new exercise or physical mobility routine, it is essential to consult with a healthcare professional, such as the LiveWell team, to ensure the activities are safe and suitable for your specific needs and condition. Individual circumstances and health conditions may vary, and attempting any exercises or techniques mentioned in this article without proper guidance could result in injury or exacerbate existing issues. Always seek professional advice and supervision to ensure the safety and effectiveness of your exercise and wellness routine.