Share this episode:
In this episode, Dr. Chris Dohnal of Dohnal Chiropractic in Nashville breaks down the essentials of ergonomics and why proper body positioning matters whether you’re at a desk, working from home, or simply scrolling on your phone.
Dr. Dohnal shares actionable tips to help you set up your workspace and daily environment in ways that reduce strain, prevent injury, and support long-term musculoskeletal health.
If you’ve been dealing with nagging neck, back, or shoulder discomfort, this episode offers practical guidance you can start applying right away to feel better and move better throughout your day.
Hey there, and welcome back to the podcast. I’m doctor Chris Dohnal with Dohnal Chiropractic here in Nashville, and today we’re talking about something that affects just about every single one of us. Ergonomics. Whether you’re working from a home office, sitting at a desk downtown, or just spending a lot of time on your couch scrolling through your phone, the way you position your body throughout the day matters more than most people realize.
So let’s get into it.
Here’s what I hear all the time in my office. Someone comes in with neck pain, maybe some shoulder tension, maybe low back stiffness, and when I ask them about their daily routine, it almost always comes back to how they’re set up at their workspace. And the good news is, a lot of this is fixable with some pretty simple adjustments.
Let’s start with your desk setup, because this is where most people run into trouble. Now, here’s the thing about your monitor. If it’s too low, you’re going to be looking down all day, and that puts a ton of strain on the muscles at the back of your neck and upper back. You want the top of your screen to be roughly at eye level. Not below it, not way above it. Right around eye level. If you’re on a laptop all day, I’d really encourage you to get an external monitor or a stand to raise it up. That one change alone can make a huge difference.
Next, let’s talk about your chair. A lot of people either have their seat too low or too high. What you’re going for is having your feet flat on the floor, your knees roughly at a ninety degree angle, and your hips just slightly higher than your knees. And here’s something people overlook. Your lower back needs support. If your chair isn’t doing that, a small rolled up towel placed right at the curve of your low back can work wonders. It sounds simple, but it really helps maintain the natural curve of your spine while you sit.
Now here’s the part nobody wants to hear. Even a perfectly ergonomic setup can cause problems if you never move. Our bodies are designed to move. They are not designed to stay in one position for six, seven, eight hours. So I want you to think about setting a timer on your phone, every thirty to forty five minutes, just to stand up, take a few steps, roll your shoulders back, maybe do a gentle neck stretch. You don’t need to do a full workout. Just move. Break up that static posture and give your body a reset.
Now let’s talk about your phone for a second, because this is a big one. Looking down at your phone with your head dropped forward puts a significant amount of extra weight and pressure on your cervical spine. Over time, that adds up. Try to bring your phone up to eye level as much as you can. I know it feels a little awkward at first, but your neck will thank you.
One more thing before we wrap up. Your sleeping position and your pillow setup at home matter too. If you’re waking up stiff or with headaches, that’s a clue your neck isn’t being supported properly while you sleep. A pillow that keeps your head and neck in a neutral position is what you’re going for. Not propped up too high, not flat as a pancake.
So what should you do today? Take five minutes and look at your workspace with fresh eyes. Check your monitor height. Check your chair. Grab a towel if you need lumbar support. Set a movement reminder on your phone. These are small steps, but they add up over time.
And if you’re already dealing with pain, stiffness, or tension that doesn’t seem to be going away, that’s when it’s time to come in and get evaluated. We can look at what’s actually going on with your spine and your posture and put together a plan that makes sense for you.
We’re located right here in Nashville, and we’d love to see you. You can reach us at Dohnal Chiropractic to schedule an appointment. We make it easy, and there’s no pressure. Just come in, let’s talk, and let’s figure out how to help you feel better.
Thanks so much for tuning in today. I hope you found this helpful. Take care of yourselves out there, and we’ll talk again soon.
