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If you’ve been working from home and dealing with neck, back, or shoulder pain, your setup might be to blame. Dr. Westley Kuns of Kuns Chiropractic Clinic walks you through the key adjustments that can make a dramatic difference in how your spine feels after a long workday.
From monitor height and chair positioning to the habits that quietly cause long-term damage, this episode covers the practical, actionable changes you can make today. Dr. Kuns explains why so many home office setups work against the spine — and exactly how to fix that.
Whether you’re a remote work veteran or still piecing together a functional workspace, this episode gives you a chiropractor’s perspective on building a home office that supports your health for the long haul.
Hey there, and welcome back. I’m doctor Westley Kuns, and you’re listening to the Kuns Chiropractic podcast, coming to you from right here in Gresham, Oregon. Today we’re talking about something that affects a whole lot of people, and honestly, it’s something I see the consequences of in my office every single week. We’re talking about your home office setup. Specifically, how to make it work with your spine instead of against it.
Now, here’s the thing. When offices sent everyone home a few years back, most people just… grabbed a laptop, plopped down on the couch, and figured it was temporary. Well, for a lot of folks, temporary became permanent. And the aches, the stiffness, the headaches, the low back pain… that stuff adds up fast.
So let’s talk about what actually matters when you’re setting up your workspace at home.
First, let’s start with your chair. This is the foundation. You want your feet flat on the floor, or on a footrest if you need one. Your knees should be roughly level with your hips, maybe just a little bit lower. And your hips should be pushed all the way back into the seat. A lot of people sit on the edge of their chair without realizing it, and that puts a huge amount of strain on the lower back muscles because they’re working overtime just to hold you upright.
If your chair doesn’t support your lower back, roll up a small towel and place it right at the curve of your low back. It sounds almost too simple, but it really does make a difference.
Now, here’s the thing about your screen. Eye level matters more than most people realize. If you’re looking down at a laptop screen all day, your head is tilting forward. And here’s what’s interesting, for every inch your head tilts forward, the effective weight your neck has to support increases significantly. We’re talking about a head that normally weighs around ten to twelve pounds, suddenly feeling like it weighs much more. That’s a lot of stress on your cervical spine, and it’s one of the biggest reasons people come in with neck pain and headaches.
Get your monitor up so that the top of the screen is roughly at eye level. If you’re on a laptop, get a separate keyboard and mouse, and prop that laptop up on a stand or even a stack of books. Your neck will thank you.
The third thing I want you to think about is movement. No matter how perfect your setup is, sitting still for long periods is hard on the body. The spine loves movement. It’s how the discs get their nutrients, it’s how the muscles stay loose, and it’s how you maintain good circulation. A simple rule I give my patients is this: every thirty minutes, stand up. Even if it’s just for sixty seconds. Stretch your arms up, roll your shoulders back, take a few steps. That small reset does more than you might think.
Now, what can you start doing today? First, check your chair height and make sure your feet are flat. Second, raise your screen up if you haven’t already. And third, set a timer on your phone for every thirty minutes as a reminder to get up and move.
If you’ve already been dealing with pain, stiffness, or tension in your neck, upper back, or low back from working at home, that’s your body telling you it needs some attention. Those are exactly the kinds of problems we help people with every day at our clinic. Getting evaluated sooner rather than later means we can catch things before they become a bigger issue.
And look, you don’t need to be in severe pain to come see us. If something feels off, if you’re waking up stiff, if you’re noticing more headaches than usual, those are all great reasons to come in and get checked.
Alright, thanks so much for spending a few minutes with me today. I really do hope this helps you feel a little bit better in your workspace. If you have questions, or you’re ready to come in, give us a call or visit us online. We’re Kuns Chiropractic Clinic, right here in Gresham, Oregon, and we’d love to help you feel your best. Take care, and we’ll talk again soon.
