Ergonomic Recommendations, Posture Exercises, and Stretches

Poor posture and improper ergonomics are among the most common causes of neck pain, back pain, headaches, and repetitive strain injuries. At our San Diego chiropractic clinic, we help patients improve posture, optimize their workstations, and learn simple daily exercises and stretches that support long-term spinal health.

Whether you work at a desk, drive frequently, or spend hours on your phone, small changes can make a big difference.

Your spine is designed to move and maintain natural curves. When posture is poor—such as slouching, forward head posture, or rounded shoulders—excess stress is placed on the muscles, joints, and nervous system. Over time, this can lead to:

• Chronic neck and low back pain
• Shoulder and upper back tension
• Headaches and fatigue
• Disc degeneration and joint stiffness

Chiropractic care combined with ergonomic guidance and corrective exercises helps restore balance, reduce pain, and prevent future problems.

If you work at a desk or from home in San Diego, proper workstation setup is essential:

• Keep your monitor at eye level to avoid forward head posture
• Sit with feet flat on the floor and knees at hip level
• Maintain a neutral spine with lumbar support
• Keep your keyboard and mouse at elbow height
• Take posture breaks every 30–60 minutes

• Hold your phone at eye level rather than bending your neck down
• Avoid working on a laptop for long periods without external support
• Use a stand or external keyboard when possible

• Sit upright with headrest supporting the back of your head
• Keep hands relaxed on the steering wheel
• Avoid slouching or leaning forward

These simple exercises help strengthen postural muscles and support spinal alignment:

• Gently pull your chin straight back
• Hold for 5 seconds
• Repeat 10 times
  Helps reduce forward head posture and neck strain.

• Pull shoulders back and down
• Hold for 5–10 seconds
• Repeat 10–15 times
  Strengthens upper back muscles and improves shoulder posture.

• Stand with your back against a wall
• Keep head, shoulders, and hips touching the wall
• Hold for 30–60 seconds
  Reinforces proper spinal alignment.

• Gently tilt your head to one side
• Hold for 20–30 seconds each side
  Relieves neck and shoulder tension.

• Place arms against a doorway
• Step forward slightly
• Hold for 20–30 seconds
  Helps counteract rounded shoulders.

• Sit upright and rotate gently to each side
• Hold for 15–20 seconds
  Improves spinal mobility and flexibility.

At our San Diego chiropractic office, we don’t just treat symptoms—we address the underlying causes of postural dysfunction. Chiropractic adjustments help restore proper joint motion, while personalized ergonomic recommendations and exercises support long-term results.

Benefits include:

• Improved posture and spinal alignment
• Reduced pain and muscle tension
• Better mobility and flexibility
• Increased comfort at work and home

If you’re experiencing neck pain, back pain, or posture-related discomfort, chiropractic care can help. Our San Diego chiropractor provides comprehensive posture assessments, ergonomic guidance, and customized treatment plans to support a healthier spine.

📍 Convenient San Diego location
📞 Call today to schedule your appointment (619) 280-0554
📅 Same-day appointments may be available