At DOC Pain Management, our providers see every day how chronic pain and poor ergonomics are closely connected—from office settings to home life. “Pain isn’t just a physical symptom—it affects your focus, your relationships, and your ability to enjoy life,” Dr. Mehta, says. Our approach is to empower each patient with practical, physician-guided strategies that make a measurable difference. By optimizing workplaces and daily routines, our team helps prevent pain and promote long-term wellness—because small changes can have a big impact on comfort and quality of life.
Tips to Prevent and Manage Pain with Ergonomics
Technology Tips:
We all spend a significant amount of time working on computers and phones. Small adjustments can make a big difference in reducing pain and preventing strain.
For desktop users:
Position your monitor directly in front of you, about an arm’s length away. The top of the screen should be at or just below eye level to prevent neck strain and encourage good posture. Keep your keyboard and mouse close, at elbow height, with elbows bent comfortably around 90 degrees, and wrists kept straight and relaxed.
For laptop users:
Laptop screens often sit lower than ideal, causing neck discomfort. Using a stand or riser to elevate your laptop screen so the top is near eye level can help keep your neck neutral. Since the keyboard is attached to the laptop, using an external keyboard and mouse at or slightly below elbow height is recommended to reduce arm and shoulder tension
For smartphone users:
Avoid prolonged looking down at your phone, which can strain your neck and shoulders. Hold your phone at eye level whenever possible, and take frequent breaks to stretch your neck and shoulders. Consider limiting continuous use and using voice commands or dictation to reduce repetitive motions and tension
Desk and Chair Height:
Use a chair with lumbar support, adjust it so feet rest flat on the floor, knees bent at 90 degrees, and hips level with or above the knees.
Get Moving:
Get up and move every hour—standing, stretching, or taking a short walk combats stiffness and muscle fatigue.
Sitting Posture:
Maintain a straight back, keep shoulders relaxed, and avoid crossing legs to protect the lower back.
Lifting:
Always bend at the knees—not the waist—and keep objects close to the body when lifting.
Standing:
Distribute weight evenly between both feet and consider a footrest for long periods of standing to ease lower back pressure.
Sleep:
Use a medium-firm mattress and keep pillows aligned to support a neutral spine position overnight.
At DOC Pain Management, our providers strongly encourage patients to discuss any ergonomic challenges with your provider. We believe that personalized advice tailored to your unique lifestyle and needs is key to effective pain relief and prevention.
