DR. LISA GOODMAN, DC, CCSP, CACCP

Your body’s comfort and function can make or break your day. Many of us spend hours sitting at computers, hunched over phones, or working in less-than-ideal setups, often without realizing the toll it takes on our health. Over time, poor ergonomic habits can lead to headaches, neck tension, low back pain, and even long-term musculoskeletal issues.

Let’s dive into some practical, easy-to-implement ergonomic tips that can dramatically improve your workday, whether you’re at the office, at home, or on the go.

Creating a Healthy Office Setup

The key to an ergonomic workstation is alignment and movement. Start by adjusting your chair so your feet rest flat on the floor and your hips and knees form a 90-degree angle. Make sure you’re sitting all the way back in your chair and aim for a slight recline of about 110 degrees to support your spine. If your chair has a headrest—use it! -Position your keyboard and mouse so your elbows rest comfortably at 90 degrees. Avoid shrugging your shoulders or reaching forward. Your monitor should be directly in front of you, at eye level, about an arm’s length away.

People often ask whether they should sit or stand at their workstation. The best way to go is to mix it up! Sitting or standing in the same position for too long can lead to discomfort, so alternating positions is ideal.

Work From Home Without the Pain

Working from home can be a blessing and a curse when it comes to ergonomics. While the flexibility is great, it’s easy to fall into poor habits—like slouching on the couch or balancing a laptop on your knees for hours.

If possible, create a designated home workspace with an adjustable chair and, ideally, a sit-to-stand option. If you’re tight on space, rotate between different workstations: the kitchen table, a standing counter, even the floor—just avoid sticking to one location all day. Small adjustments can make a big difference. Invest in an external keyboard and mouse that can travel with you throughout your home. Pay attention to lighting, too—natural light boosts mood and productivity.

Home offices don’t have the built-in movement of traditional workplaces, so schedule regular breaks to stretch, walk around the block, or do a quick yoga session to reset your body and mind.

Smart Travel Ergonomics

For many Denver professionals, travel is part of the job—but travel environments can be tough on your body. Airports, airplanes, and hotel desks aren’t exactly ergonomic havens.

In airports, walk as much as you can and pack light to avoid neck and shoulder strain. Before boarding, stretch your hips and calves to loosen up from the walk and prepare for sitting.

On the plane, give yourself permission to unplug. Airplane workspaces are cramped and often lead to poor posture. If you must work, focus on offline tasks to avoid the stress of unreliable Wi-Fi—frustration can cause muscle tension and even lead to jaw clenching and headaches.

At your hotel or conference, mix up your work locations. Spend some time at the desk, but also work from the lobby, a café, or even outside by the pool for some vitamin D. Moving frequently is key to reducing stiffness and discomfort.

Movement is the Missing Piece

Even the best ergonomic setup can’t save you if you stay stuck in one position all day. Your body thrives on movement, so make it a habit to change positions, stand, and stretch every 30 to 60 minutes. Here are a few simple ways to build more movement into your workday:

• Take the stairs instead of the elevator.

• Stand or walk while on phone calls.

• Place your water bottle across the room to encourage regular movement.

• Use lunch breaks for a walk instead of sitting.

• Perform quick stretches like chin tucks, shoulder blade squeezes, wrist circles, and seated core holds throughout the day.

These small steps can go a long way toward improving your comfort and preventing nagging aches and pains.

Final Thought: There’s No Perfect Posture

The big takeaway? There is no one perfect posture or workstation. The secret to staying pain-free and productive is variety and movement. Find a few ergonomic strategies that work for you, keep changing positions, and listen to your body’s signals.

If you’re dealing with nagging aches or want more personalized advice, the team at Washington Park Chiropractic is here to help you create a work setup that supports your body’s best function—whether you’re working from a Denver office, your Wash Park home, or halfway across the country.

Lisa Goodman, DC, CCSP, CACCP founded Washington Park Chiropractic in 2006 in Denver, Colorado. Dr. Goodman is a Certified Chiropractic Sports Physician (CCSP) and Certified Prenatal and Pediatric Chiropractor (CACCP). She is also a member of the USGA Performance and Recovery Team and certified by the Titleist Performance Institute (TPI). Dr. Goodman published her first book, The Manual for the Chiropractic Entrepreneur, in 2024. Stay connected with Dr. Goodman on Instagram @washparkchiro and @drlisagoodman