The truth is that to a certain degree, you can work smarter and avoid some of the pitfalls associated with sitting in one spot for hours at a time. To help make your workstation as ergonomic as possible, we’ve put together this list of nine must-have ergonomic devices or strategies to keep you on track.
It’s important to note that these ideas are not meant to be exclusive — they can all be used together for optimal ergonomic results.
- Reduce Intermittent Posture
Take a look at the last time you were shown a movie on an airplane and how it affected your posture. Somewhere in the middle of it all, you probably slumped into an uncomfortable position that most likely lasted the rest of the flight, if not longer. It’s called intermittent postural myoclonus and it happens to anyone who is forced to sit for long periods of time — even for short flights. Besides causing discomfort, it’s debilitating to your body and mind by impairing your senses and limiting your ability to concentrate.
The only way to combat this is to roll up your waistband. There are two types of slacks and one type of dress pants: all of these are made to fit a man who sits in a static position. They’re made with an extra layer in the seat and a band around the waist. That’s it: no other effort required on our parts. It’s simple, right? Just roll up your socks or pant legs above the knee, then tie them around the waist for most men and women, or go for the Dacron-like material that hangs down from above your knees or below your ankles for you tall types (either way). If you’re wearing shorts, roll them up as well—even though you won’t be able to tie them around your waist. The purpose for this is to keep the upper leg from contracting and to keep the lower leg from stretching.
- Sit On A Slant
One of the most common causes of back problems is due to our sitting position: we sit too much and too long. The solution seems simple at first glance: just get up periodically, right? Not so fast — that can actually make matters worse by giving your spine extra work when it has finally found a nice, comfortable position. It’s best to simply sit on a slant — either with a back support or without one or you might even consider purchasing an L-shaped standing desk.
In addition, have you ever noticed how when we’re sitting on a chair with arms, we tend to lean too far back? This puts our spine in more of a flexed position, which is no good for our backs. It also means that our muscles are often being used unnecessarily and that we may be fighting gravity and gravity alone. The solution—for most people—is to keep the arms of the chair straight while leaning back just enough so that your spine rests in a neutral position.
A slanted sit can be achieved by using a backward-slanted swivel chair (adjustable or friction). The next best thing is to use a back support that slants backward. It’s important to remember to not overdo it, however, as this can make your upper body feel compressed, which isn’t any better than being slumped over.
- Stand On One Foot For 1 Minute Every Hour or Two
This is something that I do every chance I get, and I suggest you do the same whenever you’re sitting for more than 30 minutes at a time (but especially when you’re on the phone). It’s important to remember to balance yourself by reaching back with the opposite arm, even if it means you need a two-handed grip on the phone.
- Confine Your Work Space
When you find that your body is cramped and in pain from sitting at your work station for extended periods of time, change your posture by either leaning forward on a stack of books or piles of magazines or by taking a break and going for a walk (something we all know we should be doing anyway). These short breaks can give us some much-needed relief from the pain associated with sitting for too long.
- Sit On The Front Half Of Your Chair
One of the best ways to ensure proper posture is to keep your ergonomic office chair as close to you as possible. In most cases, this means that you’ll be sitting on the edge of it as opposed to on the back half. If your chair doesn’t allow you to sit close enough, there are a number of options available including a sliding-seat footrest and/or a lumbar roll.
Conclusion
These ideas won’t take you from a desk job to a life of creative bliss, but they will take some of the worst parts of sitting at a desk and turn them into what can be considered working smart—a smarter way of working.