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Setting up a workspace to prevent pain

  • June 20, 2026

Episode Notes:

In this episode of the Living Wellness Chiropractic podcast, Dr. Reed dives into one of the most common complaints seen in the office today — workspace pain. Whether you work from home or in a traditional office setting, the way your workspace is arranged can make or break how your body feels by end of day.

Dr. Reed walks listeners through actionable ergonomic adjustments that can reduce strain on the neck, back, and shoulders without requiring expensive equipment. Small changes in monitor height, chair positioning, and posture habits can have a significant long-term impact on spinal health.

If you have been ending your workdays with tension headaches, low back stiffness, or shoulder soreness, this episode is for you. Tune in and learn how to take control of your workspace before pain takes control of you. For personalized guidance, reach out to the team at Living Wellness Chiropractic in Columbia, Maryland.

Hey there, and welcome back. You are listening to the Living Wellness Chiropractic podcast, coming to you from right here in Columbia, Maryland. I am Dr. Reed, and today we are talking about something that affects just about everyone I see in the office these days — workspace pain. Whether you are working from home, sitting at an office desk, or somewhere in between, the way you set up your workspace has a massive impact on how your body feels at the end of the day.

Now, here is the thing. Most people do not realize that their desk setup is quietly working against them — hour after hour, day after day. And over time, that adds up. Neck tension, lower back pain, headaches, tight shoulders — a lot of that is preventable. So let me walk you through what you can actually do about it.

Let us start with your monitor. This is one of the biggest ones. If your screen is too low, you end up dropping your chin down and rounding your upper back to look at it. Do that for eight hours a day and your neck is going to be screaming. The general idea is to position your monitor so that the top of the screen is roughly at eye level. You should be looking slightly downward at the center of the screen — not craning your neck up or dropping your head way down. If you are on a laptop, this is especially important. A laptop stand with a separate keyboard can make a world of difference.

Now let us talk about your chair. Here is what I hear a lot in the office — people say their chair is comfortable, so they assume it is fine. But comfort and proper support are not the same thing. You want your feet flat on the floor, your knees at roughly a ninety degree angle, and your lower back supported. A lot of chairs have a lumbar support adjustment — use it. If yours does not, even a small rolled towel placed behind your lower back can help maintain the natural curve of your spine. That curve is there for a reason, and when you lose it for hours at a time, the muscles and joints have to work a lot harder to compensate.

Here is what is interesting — it is not just about how you sit. It is about how long you sit. Our bodies are designed to move, not to hold one position all day. Dr. Jenney talks about this with patients all the time. Even the best ergonomic setup in the world cannot fully protect you if you are sitting in it for five or six hours straight without getting up. A simple rule is to stand up and move for even just a couple of minutes every thirty to forty-five minutes. Set a timer if you have to. Walk to the kitchen, do a few shoulder rolls, take some deep breaths. Your spine will thank you.

So what can you start doing today? First, check your monitor height — raise it up if it is too low. Second, sit back in your chair and feel whether your lower back is supported. Third, set a reminder on your phone to get up and move at least once an hour. These are small changes, but they compound over time.

Now, if you have already been dealing with neck pain, upper back stiffness, or that nagging lower back ache, those are signs that your body is telling you something needs attention. Do not wait until it gets worse. Come in and see us. Dr. Jenney and I will take a look at what is going on, do a thorough evaluation, and help you put together a plan to get you feeling better and moving well again.

We are here at Living Wellness Chiropractic in Columbia, Maryland, and we would love to help you. Give us a call, visit our website, or just stop by. Thank you so much for tuning in today. Take care of yourselves out there, and we will talk again soon.