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In this episode of the Wellness One Podcast, Dr. Charlie Gray discusses how everyday habits at your desk, workstation, or home office can contribute to neck pain, back tension, headaches, and tight shoulders.
Learn practical ergonomic tips for improving your monitor height, chair position, keyboard and mouse setup, and posture throughout the day. Dr. Gray also explains why taking regular movement breaks matters and how small adjustments to your workspace may help reduce repetitive stress on your body.
Whether you work at a desk all day or spend hours on a laptop, these simple changes can help you move more comfortably and better support your spine throughout the workday.
Hey there, and welcome back. I’m Doctor Charlie Gray, and you’re listening to the Wellness One podcast, coming to you from right here in Hickory, North Carolina. Today we’re talking about something that affects pretty much every single one of us — ergonomics. Now, I know that word sounds a little technical, but stick with me, because what I’m about to share could genuinely change how you feel at the end of a workday.
So here’s the thing. Most of the neck pain, the low back pain, the headaches, the tight shoulders — a huge chunk of what I see in my office every single week — it’s not from one big injury. It’s from small, repeated stress on the body. Day after day. Hour after hour. The way you sit, the way your screen is positioned, the way you hold your phone. It all adds up. And the good news is, a few simple changes can make a really big difference.
Let’s start with your workstation, whether that’s at the office or at your kitchen table. One of the most common things I see is people sitting with their screen too low. When your monitor is low, your head drops forward. And here’s what’s interesting — for every inch your head moves forward from your shoulders, the effective weight your neck has to support can feel like it nearly doubles. Your head weighs around ten to twelve pounds. Start adding multiples of that, and you can see why your neck is exhausted by two in the afternoon. So raise that screen. Your eyes should land naturally right at the top third of your monitor. If you’re on a laptop all day, consider getting a separate keyboard and a laptop stand. It’s one of the best investments you can make.
Now let’s talk about your chair. You want your feet flat on the floor. Your knees should be roughly at a ninety degree angle — a right angle. And your lower back should have some support. If your chair isn’t giving you that lumbar support, roll up a small towel and place it right at the curve of your lower back. Simple, free, effective. A lot of people also tend to sit on the edge of their seat and hunch forward. Try scooting all the way back so your hips are supported. That alone takes a ton of pressure off your spine.
Here’s another one that people overlook — your mouse and keyboard position. Your elbows should be close to your body, and your wrists should be fairly neutral, not bent up or down. If you’re reaching forward for your mouse, that’s putting stress on your shoulder and your neck every single time you click. Bring everything closer than you think you need to.
Okay, now here’s my favorite tip, and it costs absolutely nothing. Move. Set a timer on your phone for every thirty to forty five minutes. When it goes off, stand up. Walk to the kitchen, walk down the hallway, do a few shoulder rolls, look out the window. Even sixty seconds of movement breaks that cycle of static loading on your spine. Your discs don’t have a direct blood supply — they rely on movement to stay hydrated and healthy. So sitting still for hours is genuinely hard on them.
And for those of you working from home, I know the couch is tempting. I get it. But working from the couch with your laptop on your lap is one of the worst positions for your spine. Your neck rounds forward, your low back flattens out, and you lose all the natural curves that protect you. Try to work from a real chair and a real table as much as you can.
Now, if you’ve been dealing with nagging neck pain, headaches, or back tension — even after trying some of these tips — that’s a sign your body could use some professional attention. Sometimes the joints in your spine get restricted and irritated from prolonged poor posture, and stretching and repositioning alone won’t fully resolve it. That’s exactly what we’re here for.
At Wellness One, we take the time to understand what’s going on with your body and build a plan that actually fits your life. Whether you’re working at a desk all day or you’re on your feet, we want to help you feel your best.
Thanks so much for spending a few minutes with me today. If you found this helpful, share it with a coworker or a friend who’s always complaining about their neck. And if you’re ready to come in and get checked out, give us a call or visit us here in Hickory. We’d love to see you. Until next time, take care of yourself — your body will thank you for it.
