Desk & Car Seat Advice | Queensferry Chiropractic

queensferrychiropr
Nov 17
2 min read

Why Movement Is Medicine

By Your Chiropractor at Queensferry Chiropractic

We live in a world where many of us spend long hours sitting — at desks, in cars, or relaxing at home. Over time, this can place unnecessary strain on your spine, joints, and muscles.

As a chiropractor at Queensferry Chiropractic, I see this every day in practice. The good news? With a few simple changes and regular movement, you can make a big difference to your comfort and long-term spinal health.

Here’s the key message I want you to remember:

There is no perfect posture — the best posture is your next posture.

Everyone’s body is different. Some people have longer legs, some shorter torsos, and some simply feel more comfortable in positions that others don’t. Instead of trying to hold one “ideal” position all day, the real solution is movement.

Move Every 20–30 Minutes

Even small movements help keep your joints lubricated, muscles active, and circulation flowing. Try setting a reminder to get up every 20–30 minutes. You don’t need to do anything complicated — just change position or move briefly.

Here are some simple ideas:

Do a few gentle squats
Walk to make a cup of tea or coffee
Head over to the printer
Twist gently from side to side
Stretch up tall, then slide your hand down your leg on each side
Or have a quick dance break!

Find what works for you — your spine will thank you.

Setting Up Your Chair

Creating good support while sitting can help reduce strain on your back:

Seat height: Adjust so your feet rest on the floor and knees sit slightly below your hips. Use a small box or footstool if needed.
Seat tilt: Keep the front slightly lower than the back.
Distance from desk: Aim for around 27–30 cm.
Lumbar support: Use a cushion or support to maintain your lower back curve.
Arm rests: Use them to take pressure off your shoulders.
Back rest angle: A gentle recline of 95°–105° works best.

Setting Up Your Desk

A good desk setup helps prevent tension in the neck and shoulders:

Keyboard & mouse: Position them so your shoulders stay relaxed, elbows at 90°, and wrists neutral.
Screen height: Your eyes should naturally land on the top third of your monitor. Use a box or stand if it’s too low.
Phone use: A headset or speakerphone prevents the habit of holding the phone between your ear and shoulder — a common trigger for neck pain.

Car Seat Tips

Even short drives add up, making good car ergonomics important:

Support your lower back with lumbar support.
Recline your seat slightly for comfort.
Tilt the seat so your knees are level with or below your hips.
Move your seat close enough that you can reach the steering wheel without shrugging your shoulders or leaning forward.