By Lindsey Walton, PTA, Unified Therapy Services
Whether you’re working from home, in an office, or somewhere in between, how you sit, move, and position your body throughout the day matters more than you might think. Recently, I had the privilege of teaching a class at the Carnegie-Stout Public Library about ergonomics and posture in the workplace—and I’d love to share some of the key takeaways with you here.
Why Ergonomics Matter
Poor posture and workstation setup can lead to nagging aches and pains—like tight shoulders, stiff necks, low back pain, and even headaches. Over time, those small discomforts can snowball into bigger issues that affect your work and your quality of life. Ergonomics is about creating a workspace that fits you, instead of forcing your body to adapt in ways that may be harmful.
Simple Adjustments That Make a Big Difference
Here are a few tips we talked about in the class that anyone can put into practice:
- Chair Setup: Keep your feet flat on the floor, knees bent at about 90 degrees, and hips slightly above your knees. A small lumbar pillow or rolled-up towel can support your lower back.
- Desk & Monitor Height: Your monitor should be about an arm’s length away, with the top of the screen at eye level to avoid neck strain.
- Keyboard & Mouse Placement: Keep your elbows close to your body and your wrists straight. If you find yourself reaching forward, bring your keyboard and mouse closer.
- Take Breaks: Even with the perfect setup, sitting too long isn’t ideal. Stand, stretch, and walk around every 30–60 minutes to reset your body.
Building Healthy Habits
Improving posture isn’t about sitting stiffly all day—it’s about finding a balance between comfort and alignment. Small, consistent changes add up, and listening to your body is key.
How Therapy Can Help
Sometimes aches and pains linger even when you make adjustments. That’s where physical therapy can step in. At Unified Therapy Services, we help people manage pain, improve mobility, and create sustainable habits that fit their lives—whether that’s in the workplace or at home.
If you’re struggling with discomfort at work or want to learn more about ergonomics and posture, we’d love to help you feel your best.
Call Unified Therapy Services at 563-583-4003 or visit www.unifiedtherapy.com to schedule a consultation.
Lindsey Walton is a Physical Therapy Assistant at Unified Therapy Services.
She provides Physical Therapy and related services for patients under the direction of a licensed Physical Therapist (PT) and provides quality patient care.
She is located at our Elm St. clinic inside the Crescent Community Health Center building, and at our Lancaster, WI clinic.