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In this episode, Dr. Westley Kuns of Kuns Chiropractic Clinic in Gresham, Oregon dives into the world of ergonomics and why it matters for nearly every patient he sees. Whether you are working from home, sitting at a desk all day, or tackling household tasks, poor ergonomics can quietly take a toll on your body over time. Dr. Kuns breaks down simple, actionable adjustments you can make to your workspace and daily routines to reduce strain and prevent discomfort. Tune in to learn how small changes can lead to big improvements in how you feel at home and on the job.
Hey there, welcome back. I’m Doctor Westley Kuns, and you’re listening to the Kuns Chiropractic Clinic podcast, coming to you from right here in Gresham, Oregon. Today we’re talking about something that affects just about everyone I see in my office, whether you’re working from home, sitting at a desk all day, or even just doing things around the house. We’re talking about ergonomics. And I know that word can sound a little technical, but stick with me here, because this stuff is genuinely life-changing when you put it into practice.
So here’s the thing. Your body is incredibly adaptable. But it can only handle so much before it starts sending you signals. Tension in your neck. Aching in your lower back. That annoying tightness between your shoulder blades that just won’t quit. A lot of the time, those signals are your body telling you, hey, the way we’re set up here isn’t working for us. And that’s where ergonomics comes in. It’s really just about setting up your environment so your body isn’t constantly fighting against it.
Let me start with your workstation, because this is where most people spend a huge chunk of their day. First thing I always tell people is, get your screen at eye level. Not tilted down, not tilted up. Right at eye level. When your monitor is too low, you end up with your chin dropped toward your chest for hours at a time. That puts a tremendous amount of stress on the muscles and joints in your neck. Over time, that adds up. So whether you’re using a desktop monitor or a laptop, get it raised up. A simple monitor stand or even a few books can do the trick.
Next, let’s talk about your chair. You want your feet flat on the floor. Your knees should be roughly at a ninety degree angle. And your lower back should have support. A lot of chairs just don’t provide enough lumbar support on their own. A small rolled up towel or a lumbar cushion placed right at the small of your back can make a really big difference. You’d be surprised how much better people feel just from that one small change.
Now here’s something I talk about a lot with my patients. It doesn’t matter how perfect your setup is, if you’re sitting in the same position for four or five hours straight, your body is going to protest. Movement is medicine. A simple rule I like to share is this, try to get up and move around for at least a couple of minutes every thirty to forty five minutes. Set a timer if you have to. Stand up, stretch your arms overhead, walk to the kitchen and back, roll your shoulders. It doesn’t need to be a whole workout. Just break up that static posture.
For those of you working from home, here’s something that trips people up. The couch. I love a good couch as much as anyone, but working from your couch with a laptop balanced on your knees is one of the worst things you can do for your spine. Try to use a proper table or desk whenever possible. Your body will thank you for it.
Now for some quick practical tips you can start using today. Keep your keyboard and mouse at a height where your elbows are close to your body and bent at about ninety degrees. Keep frequently used items within easy reach so you’re not constantly twisting or straining. And when you’re on the phone, please, resist the urge to cradle it between your ear and your shoulder. Use a headset or speakerphone if you can.
If you’ve been dealing with persistent neck pain, back pain, or headaches, and you suspect your posture or workstation setup might be playing a role, that is a great reason to come in and see us. At Kuns Chiropractic Clinic, we don’t just work on the pain itself. We look at the bigger picture. We talk about what you’re doing day to day, and we help you figure out what changes can support your long-term health.
You don’t have to be in severe pain to come see us. In fact, the sooner we can catch these patterns, the easier it is to address them before they become a bigger problem.
Alright, thank you so much for tuning in today. I really appreciate you spending a few minutes with me. If you have questions, or if you’re ready to schedule a visit, give us a call or find us online. We are right here in Gresham, Oregon, and we would love to help you feel your best. This is Doctor Westley Kuns, reminding you that small changes can make a big difference. Take care of yourself, and we’ll talk again soon.
