How to Make Your Work Station More Comfortable

More than 80 per cent of the working population will experience low back pain at least once in their lifetime. If you, like many people, sit all day at work, often with poor posture, you can increase your risk of developing low back pain.

Sitting down for long periods of time, repetitive movements and awkward work positions may lead to pain and discomfort.


Here are five tips that will protect your back and make your work station more comfortable:

1. Maintain Proper Posture

The secret to good posture is maintaining your spine’s natural curves. If your spine is not properly aligned, your muscles and ligaments have to work harder to keep you upright. When sitting, make sure that your ears, shoulders and hips are in line and your buttocks are at the back of the chair. Sit tall with your chest high.


2. Adjust Your Chair

Your shoulders and lower back should rest comfortably against the back rest. You can use a lumbar support pillow or a rolled up towel to give your lower back extra support. Set the height and angle of your seat so your thighs are parallel to the floor, with your knees in line with or slightly lower than your hips.


3. Adjust Your Computer Monitor

The top line of text on your screen (not the top of your monitor) should be at your eye level. This helps to keep your neck in a neutral position while you work.

If your monitor is not adjustable, stack books or other materials underneath it to raise it up.


4. Check the Position of Your Keyboard and Mouse

Place your keyboard high enough to allow you to rest your arms with your elbows at your sides and your forearms parallel to the floor.

If you use a laptop regularly, consider buying an external keyboard so you don’t need to choose between straining your neck to look down at the monitor or straining your arms to reach up to your keyboard. Place your mouse as close to the keyboard as possible to avoid unnecessary reaching.


5. Keep Moving

More important than maintaining ’perfect‘ posture is regularly moving and changing your positions. Avoid sitting in one position for too long. Change your position every 30 to 50 minutes. And take a quick stretch break or, even better, get up and move around.

Work is stressful enough as it is. Take the stress off your back and visit a chiropractor to develop a treatment plan to keep you pain-free, so you can live your best life.

To find a chiropractor near you, use the chiropractor locator on our website. In Ontario, you can visit a chiropractor without a referral from a doctor, nurse practitioner or other health care professional. If you already have a chiropractor and/or another health care professional, join our Partnership4BetterHealth online patient advisory community. Then, you can share your ideas on how to enhance chiropractic services and make a positive impact on our health care system. It’s confidential, free, and always your choice to participate.