$47 New Patient Special - Book Now!

Resilience Chiropractic logo
Book
Call

Share this episode:

all episodes

Tips for Better Ergonomics at Home and at Work

  • August 25, 2026

Episode Notes:

In this episode, Dr. Luong from Resilience Chiropractic in San Leandro breaks down the importance of proper ergonomics whether you’re working from home, at an office, or just using your phone on the couch. Poor workspace setup is one of the most common culprits behind the neck, back, and shoulder pain that patients bring to the clinic every day. Dr. Luong explains how small, intentional changes to the way you position your body can make a significant difference in how you feel. Tune in for actionable tips you can start using right away to protect your spine and boost your comfort throughout the workday. For questions or to schedule a visit, reach out to Dr. Ernest Luong and the team at Resilience Chiropractic.

Hey there, and welcome back. I’m Doctor Luong from Resilience Chiropractic here in San Leandro, and today we’re talking about something that affects pretty much everyone listening right now — your workspace setup. Whether you’re working from a home office, sitting at a desk downtown, or even just scrolling on your phone from the couch, the way you position your body throughout the day matters a whole lot more than most people realize.

Here’s the thing. I see patients come in all the time with neck pain, shoulder tension, low back aches — and when I ask them about their daily routine, nine times out of ten, the way they’re sitting is a huge part of the problem. The good news? A few simple adjustments can make a tremendous difference. And that’s exactly what we’re going to talk about today.

Let’s start with your chair and your posture. Now, you don’t need a fancy, expensive chair to sit well — but you do need to be intentional about how you’re using it. When you sit down, your feet should rest flat on the floor. Your knees should be roughly at a ninety degree angle, and your hips should be just slightly higher than your knees. That slight angle actually takes a lot of pressure off your low back. If your chair is too low or too high, your whole spine feels it.

Now here’s what I want you to think about — your low back. Most people let it round out and collapse when they sit, especially when they’re tired or focused on a screen. Try to maintain a gentle inward curve in your lower back. You can use a small rolled-up towel or a lumbar cushion if your chair doesn’t support that area naturally. It sounds simple, but that one change can reduce a tremendous amount of strain by the end of the day.

Okay, let’s talk about your screen. This is a big one. Your monitor or laptop screen should be roughly at eye level — or just slightly below. When your screen is too low, your head drops forward. And here’s something interesting — for every inch your head tilts forward, the effective weight your neck has to support increases significantly. Your head weighs somewhere around ten to twelve pounds. Start adding extra load to that day after day, and it’s no wonder your neck and upper shoulders feel tight and fatigued.

If you’re working on a laptop, I’d really encourage you to get an external keyboard and a laptop stand. That way you can raise the screen to the right height without hunching your shoulders up toward your ears. It’s a small investment that your spine will genuinely thank you for.

Now, let’s talk about movement — because honestly, even a perfect setup can’t save you if you’re not moving enough. Our bodies were not designed to hold still for hours at a time. What I recommend is setting a timer — every thirty to forty five minutes, stand up. Walk around for a minute or two. Roll your shoulders back. Take a few deep breaths. That small habit resets your posture, improves circulation, and gives your muscles a much-needed break.

And for those of you at home — watch out for the couch trap. Sitting cross-legged, lying sideways, holding your phone down low — all of that adds up. Try to create a dedicated spot at home where you sit with the same intention you would at a proper workstation.

Here’s my practical takeaway for you today. Check three things right now. One — are your feet flat on the floor? Two — is your screen at eye level? Three — when did you last stand up and move? Those three simple checks can shift your entire day.

Now, if you’ve already been dealing with neck pain, headaches, or that nagging low back soreness, those are signs your body is asking for some attention. That’s where we come in. At Resilience Chiropractic, we don’t just adjust your spine — we take the time to understand your daily habits and help you build a body that can handle real life.

If you’re in the San Leandro area and you’ve been putting off getting checked out, I’d love for you to come in. Give us a call, visit our website, or just stop by. We’re here to help you feel better and move better — for the long haul.

Thank you so much for tuning in today. Take care of yourselves, make those little adjustments, and I’ll talk to you next time. This is Doctor Luong from Resilience Chiropractic — your neighbors in San Leandro, here whenever you need us.