Best ergonomic tips from chiropractors

Top Ergonomic Tips from Chiropractors

Reduce pain and discomfort and improve overall posture and health with these practical, chiropractor-approved ergonomic tips:

1. Maintain Proper Posture
   • Keep your ears aligned above your shoulders.
   • Sit up straight with shoulders relaxed.
   • Avoid slouching or leaning forward excessively.
2. Adjust Your Chair
   • Ensure your chair height allows your feet to rest flat on the floor, with knees slightly lower than hips.
   • Maintain lumbar support with a built-in chair feature or a small pillow behind your lower back.
3. Optimize Screen Height
   • Position computer monitors at eye level to reduce neck strain.
   • Keep monitors about arm’s length away to avoid leaning forward.
4. Keep Elbows at 90 Degrees
   • Set keyboard and mouse height so arms form a 90-degree angle.
   • Avoid reaching or stretching excessively.
5. Use Ergonomic Tools
   • Choose ergonomic keyboards, mice, and wrist rests to minimize strain.
   • Consider a standing or adjustable desk to alternate between sitting and standing.
6. Take Frequent Breaks
   • Stand, stretch, or walk around every 30–45 minutes.
   • Incorporate quick stretches for neck, back, wrists, and legs.
7. Maintain Neutral Wrist Position
   • Keep wrists straight and neutral when typing or using a mouse.
   • Avoid bending wrists up, down, or sideways.
8. Keep Items Within Reach
   • Position frequently used items within arm’s reach.
   • Minimize twisting and reaching.
9. Use Proper Lifting Techniques
   • Bend at your knees, not your waist.
   • Keep objects close to your body and avoid twisting.
10. Ensure Proper Foot Support
    • Use a footrest if your feet don’t reach the floor comfortably.
    • This supports circulation and reduces lower back strain.