6 ways to make your work setup better for your body
I get it, when working from home it can be tempting to plop down on the couch with your laptop, kick your legs up, hunch over your laptop, and not move for hours on end. However, this causes a slow moving disaster for your body long and short term. Your tissues (bones, ligaments, muscles) mold to the positions that you hold throughout the day.
Ergonomics refers to the study of optimizing how people move at work. A good setup enhances productivity and boosts well-being, leading to improved performance in all life aspects. But most importantly it’ll help you avoid injury.
Here are some of the basics in creating an ergonomic work environment. It doesn't have to be extravagant or expensive; you can enhance your workspace primarily with what’s available to you.
First, designate the couch and any other lounge chairs as off limits during work hours.
Second, make sure your body alignment is correct. This starts with going through the Bracing Sequence. And pay attention to the height and angle of your computer, monitor, keyboard, and mouse. More on that below.
Third, make sure you’re getting up to move every 20-30 minutes. If you sit all day, your hip muscles, glutes, and core muscles can become weak due to lack of use. Prolonged sitting will also progressively make your hip flexors extremely tight. Set a timer if necessary. When that goes off, step away from your computer and walk around for a minute or two, do some stretches, and drink some water.Studies have demonstrated that quick regular breaks can support problem solving, idea generation, and creative thinking.
Additional tips for protecting your body at the workspace.
Position your computer screen at or slightly below eye level allowing your head to remain in a neutral position and to prevent you from having to tilt or crane your neck. A good rule of thumb is that the search bar on your internet browser should be aligned with your eyes. Resist staring down at your cell phone often as that may lead to neck pain.
When you’re sitting down at your desk, your hips should be less than 90 degrees of flexion, meaning your knees should be slightly below hips. Prolonged hip flexion can create hip flexor tightness and rounding of the lower back. Make sure to try some of the exercises you were trained in at Functional Rehab. All you’ll need is a little bit of elastic tubing.
Relax your knees! If you’re sitting, the back of your knees shouldn’t be compressed against the chair. Gripping the chair with your knees can lead to lower back pain, improper neck alignment, and of course knee pain and stiffness.
Rules of sitting
Always sit with a neutral spine. Try not to allow your body to collapse into the chair. Sit your butt on the edge of the chair so that the weight is distributed over the body parts of your pelvis. Ignore the backrest and arm rests entirely and sit at the edge of your seat, essentially turning the chair into a stool. Sit with your feet planted firmly on the ground and be mindful of creating a stiff trunk.
Try to limit your sitting to 20 minutes max. Get up after that
shift positions as often as possible. If you have no choice but to sit in a chair for a long period, it is mission-critical that you change your position frequently.
Functional Sitting Positions
Sitting on the edge of your seat and not utilizing the backrest has two distinct advantages:
it encourages you to keep your trunk tight, which allows you to maintain a more supported spine
It keeps your weight off your femurs and hamstrings. One of the primary mechanisms for hip impingement in adults is chair sitting.
If your work environment isn't conducive to taking these two minute breaks, simply stand up and go through the bracing sequence as often as possible, then sit back down with a neutral spine.