Ergonomics is a big concern in this day and age, what with most of us spending our days sitting in front of a computer on often ill-fitted chairs. Rather unsurprisingly, more than half of all adults will experience back pains at some point in their lives. A visit to the chiropractor might seem like the only solution, but what if changing a few simple elements in your home and at your desk could really make a difference?

The living room

You spend most of your free time in it and yet it’s easy to dismiss the importance of a good seating area to avoid bad postures and sitting habits. It’s quite hard to notice that you’re not sitting correctly, and you might only find out the day you start feeling some low back pain. To avoid such risk from the start, look out for ergonomically designed sofas and celebrity recliners — they are great options when you’re after both comfort and lumbar support. If you can’t splash on some new piece of furniture right now, try an orthopedic pillow or cushion instead. But don’t forget to watch that bad posture or it will all be for naught.

The kitchen

The heart of the family home can be a source of big issues when it comes to ergonomics, especially since we spend so much time in it. Whether you’re considering putting up a new kitchen or simply rearranging your current one, there are a few common sense tips you need to think about.

Everything needs to be of an appropriate height, from kitchen boards to dishwashers and obviously tables. You should also never settle for the standard 90cm-height kitchen counters: most makers nowadays allow you to choose a height that’s right for your body.

Your desk

You’ve probably heard a lot about standing desks recently and it turns out they’re not just for health freaks alone. It has been shown that they can significantly help relieve back pain symptoms as bad sitting postures are avoided altogether. Having a sedentary lifestyle is a notorious killer so the health benefits of standing desks go beyond relieving back pain symptoms and remain a very interesting option for anyone with a desk job.

Your bed

Last but not least, your bed! You spend 7 hours on average per night on your mattress and if you wake up every morning feeling a little worse for wear, it might be time for a little bedding check-up routine. As a rule of thumb, if it’s dipping or over 7 years old it’s gotta go!

Pillows shouldn’t be overlooked either: depending on your sleeping position, you will need a pillow that supports your head and fills in your neck curve adequately. When you’re shopping for one, try and opt for a pillow with high fill power — it should last considerably longer and protect your back and neck more efficiently.