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In this episode of Healing Naturally, Dr. Patricia Wolff of Natural Ways Chiropractic in Roseville, Minnesota dives into the world of ergonomics and why the way we set up our spaces matters more than most people realize. Whether you’re working from a home office, sitting at a desk all day, or hunching over a kitchen table, your environment is constantly affecting your body. Dr. Patricia Wolff breaks down simple, actionable adjustments you can make right now to reduce strain, prevent injury, and support long-term wellness. This episode is a must-listen for anyone who wants to feel better in their body without overhauling their entire lifestyle. Tune in and discover how small, intentional changes to your daily setup can lead to big improvements in your overall health.
Hello, and welcome back. I’m Doctor Trish Wolff, your host of Healing Naturally, and I’m coming to you from Natural Ways Chiropractic right here in Roseville, Minnesota. I am excited, I am energized, and I am genuinely optimistic that we can all improve our health — moment by moment — with the choices we make every single day. And today, we are talking about something that affects almost every one of us. Ergonomics. How we set up our spaces — at home, at work, at the kitchen table — and why it matters more than most people realize.
Here’s what I hear a lot in my office. Someone comes in with neck pain or low back pain, and when I ask them about their day, they describe sitting at a desk for seven or eight hours, looking at a screen, maybe hunched over a laptop on the couch in the evening. And the thing is — it’s not that sitting is evil. It’s that the way we sit, and the way we set up our spaces, can slowly create a lot of stress on the spine over time.
So let me break this down for you, because the good news is — small changes make a real difference.
Let’s start with your screen. Whether you’re at a desktop at work or a laptop at home, the top of your screen should be roughly at eye level. When your screen is too low — and for most laptop users, it is way too low — your head drifts forward. Now, your head weighs somewhere around ten to twelve pounds. When it shifts forward even a few inches, the strain on your neck and upper back multiplies significantly. That forward head posture is one of the most common things I see contributing to neck tension, headaches, and upper back discomfort. So if you’re on a laptop, consider a simple laptop stand and a separate keyboard. It’s one of the easiest upgrades you can make.
Now, here’s the thing about your chair. You don’t necessarily need a fancy expensive chair to have good support. What you need is for your feet to rest flat on the floor, your knees to be roughly at a ninety-degree angle, and your lower back to have some support. If your chair doesn’t have good lumbar support, a rolled-up towel or a small pillow placed at the small of your back can work beautifully. It’s simple, it’s free, and it keeps your spine in a much more neutral position throughout the day.
Let’s talk about something that often gets overlooked — your habits throughout the day. You know what I always say? Your best posture is your next posture. Meaning, no single position — even a perfect one — is meant to be held for hours on end. Your body was designed to move. So I encourage every one of my patients to set a reminder to stand up, stretch, and move around at least once every thirty to forty-five minutes. Even just a minute or two of movement can reset your muscles, improve circulation, and give your spine a break.
Here’s something practical you can start today. When you sit down at your workspace, do a quick body check. Are your shoulders up near your ears? Let them drop. Is your jaw clenched? Relax it. Is your lower back rounded? Gently sit up tall and feel your spine lengthen. These little resets throughout the day add up in a big way over time.
Now, if you’ve been dealing with persistent neck pain, back pain, or tension headaches — and you’re doing a lot of desk work — I’d really encourage you to come in for an evaluation. Sometimes the problem isn’t just the setup, it’s that the spine has already been affected and needs some attention to get things moving and feeling better again. That’s exactly what we’re here for.
At Natural Ways Chiropractic, we take the time to really understand what’s going on in your body and help you put together a plan that supports your health for the long term. We are located in Roseville, Minnesota, and we would love to see you.
Thank you so much for spending a few minutes with me today. I hope this gives you some simple, actionable ideas to make your space work better for your body. Until next time — take good care of yourself, make choices that support your well-being, and remember, healing naturally is always within reach. I’m Doctor Trish Wolff, and I’ll talk to you soon.
