Easy Ergonomic Tips for Comfort and Function at Work

By Dr. Kelsi Belz, DC, CACCP

Spending long hours working at a desk can take a toll on your body. If you find yourself dealing with neck pain, shoulder tension, or low back discomfort, your workspace setup may be part of the problem. Poor posture, improper desk height, and unsupportive chairs can all contribute to daily aches and pains.

The good news? Simple ergonomic adjustments can significantly improve your comfort and productivity throughout the workday.

The Truth About Standing Desks

Standing desks have become a popular solution for people looking to reduce the health risks of sitting all day. They can help relieve chronic back pain and promote better posture, but they’re not a perfect fix. Standing for eight hours straight isn’t ideal either. The key is balance—alternating between sitting and standing throughout your day is the most effective way to support your body and stay comfortable.

If you use a standing desk, make sure to:

• Adjust the desk height so your screen is at eye level.

• Keep your elbows bent at 90 degrees when typing.

• Wear supportive shoes or use a cushioned mat to reduce foot and leg fatigue.

• Shift your weight occasionally or take short walks to avoid stiffness.

Check out this standing desk on our Amazon storefront!

How to Set Up an Ergonomic Workspace

Creating an ergonomic workspace doesn’t require expensive equipment. With a few thoughtful changes, you can improve your posture and reduce discomfort while working.

Here’s how to set up your desk for better comfort and function:

• Monitor Position: Your screen should be at or just below eye level to prevent neck strain. Use a monitor stand or stacked books if needed.

• Chair Support: Choose a chair that supports your lower back and encourages a neutral spine. You can add lumbar cushions or a rolled towel if needed. Check out this ergonomic chair that we use at the Front Desk!

• Arm and Elbow Placement: Your elbows should rest comfortably on the armrests at a 90-degree angle. Avoid reaching forward or hunching.

• Leg and Foot Alignment: Keep your knees at a 90-degree angle with your feet flat on the floor. If your feet don’t reach the ground, use a footrest or small box.

• Keyboard and Mouse Setup: Use an external keyboard and mouse to reduce wrist strain, especially if you work on a laptop. Keep your keyboard flat or with a minimal tilt.

Boost Productivity by Reducing Discomfort

Even small ergonomic adjustments can have a big impact on how you feel and perform at work. When your body feels better, you can focus more easily and work more efficiently—without being distracted by tension or pain.

If you’re unsure where to start, our team at Washington Park Chiropractic is here to help. We’ll evaluate your workspace and recommend personalized strategies to improve your posture, reduce pain, and support long-term wellness.

Situated in Denver’s Wash Park neighborhood, Washington Park Chiropractic is dedicated to providing comprehensive, patient-centered care. Our team of experienced chiropractors and therapists work collaboratively to develop personalized treatment plans that address each patient's unique needs. We understand the active lifestyle of our Denver community and strive to help our patients return to their favorite activities pain-free. Whether you're a weekend warrior, a professional athlete, or someone dealing with chronic pain, our goal is to support your journey to optimal health.

About the Author

Dr. Kelsi Belz is a chiropractor at Washington Park Chiropractic in Denver, CO. She specializes in prenatal and pediatric care. She is certified in Webster Technique and certified by the Academy Council of Chiropractic Pediatrics. Learn more about Dr. Belz on our website HERE.