$97 New Patient Special - Book Now!

Book Appointment
(954) 510-9012
(954) 510-9012

Share this episode:

all episodes

Tips for Better Ergonomics at Home and at Work

  • July 28, 2026

Episode Notes:

In this episode, Dr. David Ridos of Freedom Family Chiropractic dives into the world of ergonomics — and makes it accessible for everyone. Whether you’re working from a home office, sitting at a desk all day, or simply going about your daily routine, the way your body relates to your environment matters more than you might think. Dr. Ridos shares actionable tips you can start using right away to reduce strain, prevent discomfort, and support your long-term spinal health. This is one of those episodes packed with practical takeaways that can make a real difference in how you feel every single day. Tune in and learn how small adjustments to your setup and habits can lead to big improvements in your overall wellbeing.

Hey there, and welcome back to the Freedom Family Chiropractic podcast. I’m Doctor Ridos, and I’m so glad you’re tuning in today. Whether you’re listening on your lunch break, your morning walk, or just relaxing at home — this one is for you.

Today we’re talking about ergonomics. Now, I know that word can sound a little technical, but stick with me, because this is genuinely one of the most practical things I can share with you. Ergonomics is really just about how your body relates to your environment — your chair, your desk, your couch, your phone. And when that relationship is off, your body pays the price.

I see it every single week here in Weston. People come in with neck pain, shoulder tension, low back aches — and so often, we trace it right back to how they’re sitting or working for hours at a time. The good news? A few simple changes can make a huge difference.

So let me break this down for you.

First, let’s talk about your screen height. Here’s what I see constantly — people with their laptops sitting flat on a desk, and their head is dropped forward the entire day. Now, your head weighs about ten to twelve pounds. When you tilt it forward just a little bit, the strain on your neck can feel like two or three times that. Over hours, over days, over months — that adds up fast. What you want is your screen at eye level. Whether you use a monitor riser, a stack of books, or a proper stand — get that screen up. Keep your chin level, keep your ears over your shoulders. That alone can dramatically reduce neck and upper back tension.

Second — your chair and your posture while seated. Here’s the thing… most of us were never taught how to sit. We just… sit. But your chair height matters. Your feet should rest flat on the floor. Your knees should be roughly at a ninety degree angle. And your lower back — this is a big one — should have support. A lot of office chairs have a lumbar support built in, but they’re often set too low. Adjust it so it supports the natural curve of your lower back. If your chair doesn’t have it, a small rolled up towel works great. Simple, cheap, effective.

Now, here’s something that applies whether you’re at home or at work — take movement breaks. I cannot stress this enough. Our bodies were not designed to hold one position for hours. Even a perfect ergonomic setup breaks down if you don’t move. Every thirty to forty-five minutes, stand up, take a few steps, roll your shoulders, take a deep breath. It doesn’t need to be a workout. Just interrupt that static posture. Your spine will thank you.

And let’s talk about the phone for a second. Looking down at your phone for long stretches is one of the biggest culprits I see for neck pain. Try bringing your phone up to eye level when you’re reading or scrolling. Small habit shift, big impact over time.

Now, if you’ve already been dealing with neck pain, back pain, or tension headaches — and you’ve been living with it thinking it’ll just go away — I want to gently encourage you to come in and get evaluated. A lot of people wait way too long. What starts as stiffness or occasional discomfort can become something more persistent if we don’t address it. We can take a look at what’s going on, talk through your daily habits, and put together a plan to get you feeling better.

At Freedom Family Chiropractic, we’re all about helping families in Weston and the surrounding area live better, move better, and feel better every day. That’s the whole reason we do what we do.

So thank you so much for spending a few minutes with me today. If you found this helpful, share it with someone who spends long hours at a desk — because honestly, that’s most of us these days. And if you’re ready to take the next step, give us a call or stop by. We would love to meet you.

This is Doctor Ridos, reminding you — small changes add up to big results. Take care of yourself, and we’ll talk again soon.

Now Offering…

Non Surgical Spinal Decompression Therapy

learn more

$575

$97 New Patient Special

We’ve built a new patient promotion special to get you started on your path.

Learn More