I bet you spend a lot of your day sitting. No, I haven’t been spying on you… it was just a good guess! Now, I’m not trying to single you out, rest assured you are not alone… more and more of us are working sedentary desk jobs. Add in TV and computer time after work and the hours we spend sitting start to add up quickly. The problem is our bodies are designed to MOVE, not stay in one static position all day long, and when we sit for these long hours for days on end, problems start to arise. Do you have that chronic tightness in your shoulders and neck? Those dull headaches starting from the base of your skull that get worse throughout the day? How about those hip flexors… I bet they are tight! These common problems often stem from muscle imbalances and static postures due to seated work. Too much sitting, not enough moving. So, now that we all agree we spend too much time sitting… what can you do about it?
1) Workstation Ergonomics:
First off, start with a well-designed workstation. Here is a simple checklist to evaluate your current setup at the office. Posture Assessment:
- When using the computer are your shoulders relaxed at your sides with your elbows bent to 90 degrees, forearms level and wrists straight?
- While looking at your monitor or documents, is your neck straight with your head upright and looking forward?
- Do you typically sit against the back of your chair, and is your lower back supported by the curved part of the backrest?
- Is your torso upright and not twisted when working?
- Are your legs equally supported by the seat, not in contact with the front edge of the chair, and are your feet fully supported on the floor or footrest?
Work Space Assessment:
- Is there enough room at your desk for your tasks? Do you have adequate storage space for equipment (i.e. monitor, printer, telephone)?
- Is there sufficient legroom beneath your desk to change positions?
- Is the lighting even and without glare from overhead lights or windows?
Seating Assessment:
- Do you know how to adjust your chair and is it suited to your tasks?
- Is your chair adjusted to fully support your feet, legs, back and arms in a position that does not limit access to your work?
Computer Assessment:
- Is the top of your monitor at eye level when seated normally?
- Are the keyboard and mouse positioned just below elbow level with the wrists straight and shoulders relaxed when seated comfortably?
- When working, is your monitor positioned about an arm’s length away?
If you answered no to any of the above questions it’s time to take a closer look at adjusting your workstation properly. Ok, so now that you have everything set up perfectly, it’s time to change it up. What? That’s right. Remember, there is no “optimal” posture to be in all day. The most important thing is to change positions and MOVE throughout the day. Try moving your chair height up and down slightly during the day, or changing the tilt angle of your backrest to switch things up. When sitting, there is no perfect ideal posture nor should one posture be sustained. Healthy sitting is best thought of as an active, not static phenomenon. Another option worth looking into is a standing or alternating sit/stand workstation. These can be a great solution as they allow for multiple work positions throughout the day, and some units are much more affordable than you may think.
2) Establish good health habits outside of work:
Proper nutrition, hydration, sleep and adequate daily physical activity will also promote good work posture and work productivity. Work to improve the muscular endurance of your core and postural muscles with regular daily exercise. This will help to combat those common muscle imbalances, and will help ensure your muscles are strong and fatigue-resistant to support you throughout the day. How much exercise do you get in an average week? Do you meet the Canadian Physical Activity Guidelines for your age group?
3) Make your breaks effective:
Take micro-breaks! Your tissues have a memory, and the stress you put on them can build up throughout the day. Regular micro breaks, (2-3 min), every 30 minutes can go a long way. Get up and go for a walk around the office, grab a glass of water from the lunchroom. Any activity that gets you up out of your desk and using your muscles in a different way will be beneficial. Set an alert on your computer to remind yourself to get up every 30 minutes, put a sticky note on your computer monitor. Whatever works! Make your coffee breaks and lunch active! Go for a walk/run outside, sneak in a quick workout or do some stretches and exercises right at your desk. Need some help coming up with a simple and effective stretching routine you can do right at your desk? Contact us today!
Dr. Steve