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In this episode, Dr. Matt Eiken from The Mauldin Clinic tackles a problem affecting millions of desk workers: pain caused by poor ergonomics. He shares insights from treating patients with neck pain, shoulder tension, and lower back issues that stem directly from their sitting habits and workspace setup.
Whether you work from home or in an office, this episode offers practical guidance on creating an ergonomic workspace that prevents injury and discomfort. Learn how small adjustments to your desk, chair, and computer position can make a significant difference in your daily comfort and long-term health.
Hey there, and welcome back to the podcast. I’m Doctor Matt Eiken from The Mauldin Clinic right here in Mauldin, South Carolina. Today, I want to talk about something that affects just about everyone listening — your desk setup at work or at home.
Here’s the thing. I see patients every single week who come in with neck pain, shoulder tension, lower back issues… and when we start talking about their day, it always comes back to how they’re sitting. You might think, how bad can sitting be? Well, when you’re in a poor position for eight, nine, ten hours a day, your body starts to protest. The good news? A lot of this is preventable with some simple changes.
So let’s start with your chair. Your feet should be flat on the floor. Not dangling, not tucked under you. Flat on the ground. Your knees should be at about a ninety degree angle. If your chair is too high, grab a footrest. This keeps your pelvis stable and takes pressure off your lower back.
Now, your back should be supported. Most office chairs have lumbar support built in, but a lot of people don’t use it. Adjust that curve so it fits into the small of your back. You want to sit all the way back in your chair, not perched on the edge. Your hips should be slightly higher than your knees. That helps maintain the natural curve of your spine.
Let’s talk about your monitor. This is huge. Your screen should be at eye level — or just slightly below. When I walk through offices, I see so many people looking down at laptops. That forward head posture? That’s adding twenty to thirty pounds of pressure on your neck. It’s like carrying a bowling ball on your shoulders all day. If you’re using a laptop, get a separate keyboard and mouse, and prop that screen up. A stack of books works if you don’t have a stand.
Your keyboard and mouse should be close enough that your elbows stay at your sides. If you’re reaching forward all day, your shoulders are going to round and tighten up. Keep everything within easy reach. Your elbows should be bent at about ninety degrees.
Here’s what a lot of people miss — you’ve got to move. Even the perfect setup won’t save you if you’re sitting still for hours. I tell my patients to set a timer. Every thirty minutes, stand up. Roll your shoulders back. Take five deep breaths. Walk to get water. Your body is designed to move, and when we sit too long, everything stiffens up.
One more thing. Pay attention to your habits. Are you cradling your phone between your ear and shoulder? Stop. Use speakerphone or get a headset. Are you twisting to look at a second monitor? Center your main screen in front of you. Little habits add up to big problems over time.
Now, if you’re already dealing with pain, don’t just push through it. That’s your body telling you something’s wrong. We can help you figure out what’s going on and get you back to feeling good. Sometimes it’s a simple adjustment. Sometimes we need to address muscle imbalances or give you specific stretches and exercises.
The bottom line is this. You spend a huge chunk of your life at your desk. Making it work for your body instead of against it is one of the smartest things you can do for your health.
Thanks so much for listening today. If you’re in the Mauldin area and you’d like us to take a look at what’s going on with your neck, back, or shoulders, give us a call at The Mauldin Clinic. We’d love to help you feel better. Take care, and I’ll catch you next time.