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Tips for Better Ergonomics at Home and at Work

  • September 11, 2026

Episode Notes:

In this episode of the Powers Chiropractic podcast, Dr. Powers dives into the topic of ergonomics and why it matters for nearly every patient he sees in his Omaha practice. Ergonomics may sound technical, but Dr. Powers breaks it down into simple, actionable changes you can make right away at your desk, workstation, or home setup. Small adjustments to your posture and environment can have a surprisingly big impact on your daily comfort and long-term spinal health. Whether you work from home, in an office, or somewhere in between, this episode has something valuable for you. Reach out to Dr. Cory Powers at Powers Chiropractic to learn how personalized chiropractic care can complement the ergonomic improvements you make.

Hey there, and welcome back. I’m Doctor Powers, and you’re listening to the Powers Chiropractic podcast, coming to you from right here in Omaha. Today we’re talking about something that affects almost every single one of my patients — and honestly, probably you too. We’re talking about ergonomics. Now, I know that word can sound a little technical, but stick with me here, because this is one of those topics where small changes can make a really big difference in how you feel every single day.

So what is ergonomics, really? At its core, it’s just about setting up your environment so your body isn’t fighting against it. Whether you’re at a desk all day, working from your kitchen table, or even just scrolling on your phone at night — the positions you hold your body in for hours at a time really do add up. And I see the results of that every week in my office. Neck pain, shoulder tension, low back aches. A lot of it traces right back to how people are sitting and working.

Let’s start with your workstation, because that’s where most people spend the bulk of their time. Here’s the thing — your monitor height matters more than you might think. If your screen is too low, you’re dropping your chin down all day long. If it’s too high, you’re craning your neck back. Ideally, the top of your screen should be right around eye level. You shouldn’t have to tilt your head to see it comfortably. Now, if you’re working on a laptop, that’s a little trickier, because the screen and the keyboard are attached. In that case, I’d really encourage you to get an external keyboard and mouse, and raise that laptop up on a stand or even a few thick books. It makes a world of difference.

Now let’s talk about your chair. You want your feet flat on the floor — or on a footrest if you need one. Your knees should be roughly at a ninety degree angle, and your hips should be just slightly higher than your knees. Your lower back should have some support. If your chair doesn’t provide that naturally, a small rolled up towel or a lumbar cushion placed in the curve of your low back can help a lot. And here’s something I cannot say enough — please don’t sit with your wallet in your back pocket. I know it sounds simple, but sitting on that wallet for eight hours tilts your pelvis and throws everything off. Take it out. Put it on the desk.

Here’s what’s interesting — even a perfect setup doesn’t give you permission to sit in it for six hours straight without moving. Our bodies are designed to move. They’re not designed to hold one position for long stretches of time. So I want you to think about movement breaks. Every thirty to forty five minutes, get up. Walk to the kitchen, do a few shoulder rolls, look away from your screen. It doesn’t have to be a big production. Even sixty seconds of movement helps reset your muscles and gives your spine a chance to decompress.

Now, for those of you working from home — I see a lot of this — please be honest with yourself about where you’re working. If you’re hunched over a laptop on your couch with your feet up and your neck bent forward, that’s a recipe for pain. I know it feels comfortable in the moment, but your body pays for it later. Try to create even a simple dedicated workspace with a real chair and a real surface to work on. Your back will thank you.

And one more thing I want to mention — your phone. We look down at our phones constantly, and that forward head position puts a tremendous amount of extra stress on the muscles and joints of your neck and upper back. Try bringing your phone up to eye level more often. It feels a little awkward at first, but it really does reduce that strain over time.

So where do you start? Pick one thing from today and change it. Just one. Maybe it’s adjusting your monitor height. Maybe it’s setting a timer for movement breaks. Small, consistent changes are how real progress happens.

And if you’re already dealing with neck pain, back pain, or tension that just won’t go away — that’s a sign your body needs some attention beyond just rearranging your desk. Come see us. At Powers Chiropractic, we look at the whole picture — how you’re moving, how you’re sitting, where the stress is showing up in your spine — and we put together a plan that actually fits your life.

Thank you so much for spending a few minutes with me today. If you’re in the Omaha area and you’d like to come in, give us a call or find us online. We’d love to meet you. Until next time, take care of yourself — and maybe go adjust that monitor height right now. Talk soon.