What does your typical work environment look like? Are you hunched over at a desk? Maybe you sit on a soft couch with no back support. What does your spine look like when you're reading emails?

Ergonomics applies to our home and our work environment - both as equally important. The workplace generally involves our chair, desk (preferably a sit-stand desk), computer, computer risers, and keyboard/mouse.

In our living space, this involves our kitchen chairs, relaxation furniture (i.e. couches), sleep setup (mattresses, pillows), and even the height of our televisions (which should be at eye level). Every person will have their own custom workplace and life space setup. It’s very unusual that any two people will require the same in all parameters. When you come to work every day in someone else’s area, it’s important for you to modify the setup ergonomically first.

According to Ontario.ca, "ergonomics is the science concerned with fitting the job or task to the physical and mental capabilities of the worker." To be more specific, ergonomics in the workplace "can reduce fatalities, injuries, and health disorders, as well as improve productivity and quality of work."

Improper ergonomics can result in musculoskeletal disorder hazards including injuries in the muscles, tendons, joints, spinal discs, and ligaments. Working from home has also resulted in an increase in stiffness and back pain for many people.

Get a Good Chair

As often as possible, avoid sitting in your bed or on a soft couch. Your back needs all the support it can get. If you have to sit in a dining room chair, that's okay, as long as you have a pillow supporting your back. Sit up straight in your chair.

Armrests are important because they allow you to correctly place your arms down instead of tightening your shoulders while trying to hold them up to type. Make sure your elbows are at 90-degree angles and your wrists are straight when typing.

Dr. Chris' chair suggestions: 

Ergonomic Chairs and Desks from Caribou Office (USA) - use the promo code DRCHRIS10 at checkout for 10% off!

Ergonomic Chair from Ergocentric (Canada) - call Ben at 905-246-6504 to place an order and save $50!

Adjust Your Computer To Be At Eye Level

You can do this by lowering your chair's height or picking a tall surface to work at like a kitchen counter or bar. You can also switch out your desk for a sit/stand desk.

If your screen is below eye level, find something to prop your computer up onto. It could be something as simple as flipping over a box you have lying around your house, or ordering a stand like this one (Canada) or this one (United States).

More Suggestions from Dr. Chris

Swivel Laptop Rotating Stand (Amazon Canada)

Aluminum Laptop Stand (Amazon Canada)

Apple Magic Keyboard (Amazon Canada)

Apple Wireless Mouse (Amazon Canada)

Bluetooth Wireless Computer Mouse (Amazon Canada)

Don't Forget Your MuscleCare!

Sometimes the pain is inevitable, and that's why Dr. Chris invented MuscleCare! It's great for any muscle or joint pain/discomfort. Easy application, no mess, and activates within minutes. It's made from plants and created by doctors and scientists, so it's safe for everyone to use - even pregnant women!