Post 50 RX

  • Home
  • About Me
    • Privacy / Cookie Policy
  • Health
    • DISabilities
  • Fitness
    • Running
    • runDisney
    • Run Walk Run
    • Virtual runDisney
  • Top PT Tips

Proper Sitting Mechanics For Your Home Office

September 18, 2020 By D Marie 1 Comment

How to ergonomically set up your home office

Whether you are now an armchair traveler, a new remote worker, or ZOOM addict, many of us are suddenly spending hours and hours in the sitting position. According to the Federal Reserve, even before the pandemic struck distance working had tripled in the past 15 years. Now, it is certainly here to stay. So may be lumbago, sagging posture, and lasting aches and pains. Let me share my ergonomic tips and tricks that will keep you comfortable and performing at your best. Here are the best proper sitting mechanics for your home office future.

Ergonomics

Musculoskeletal strain in the workplace is a real consideration. And a preventable one.  According to the United States Department of Labor,”ergonomics- fitting a job to a person- helps lessen muscle fatigue, increases productivity, and reduces the number and severity of work-related musculoskeletal disorders” (Occupational Safety and Health Administration, n.d.).

One of my favorite positions during my forty-year  career as a physical therapist was teaching “Back School” in San Diego. It was so rewarding to see even the smallest “fix” to posture yield such vast improvements in pain and function. My hope is that they do the same for you today!

The Healthy Spine

In a normal resting spine there are three curves; at the neck, upper back, and lower back. With optimum posture, there is little use of spinal  muscles and ligaments. Stress on the vertebral discs is minimal. Think of the spine as a spring- and any downward forces are absorbed through those natural curves. So how do we achieve that position of rest?

  • Your ear sits over shoulders
  • Shoulder blades are gently pinched together
  • Pelvis is tucked underxxxxx(not swayed or flat back)
Proper spine alignment in the standing position
Proper “neutral” spinal alignment-“Ideal”

Avoid seeing your local physical therapist. Go for that Ideal posture and avoid the dreaded “tech neck!”

Posture

Now, you may easily master your standing posture. But how do you maintain that lumbar lordosis in sitting?? First off, resist the temptation to lie in bed with your laptop balanced on pillows. (Yes, YOU.) Your body might tolerate that for a few hours or even days. BUT, over time, your soft tissues will become overused and rebel!

 

Proper sitting posture
Proper sitting posture

Just think, your head alone weighs at least 10 pounds. With your body in the slouched position above, how long will it be before your upper traps start screaming? Have you ever experienced painful trigger points in your shoulders? This is what causes those! When your muscles are constantly in a state of contraction, there is insufficient blood flow infiltrating the area. As a result, a form of scarring occurs. It can literally turn into a knot. And a real headache!

The ligaments (tough cord-like tissues that provide stability for the spine) also can become irritated with improper posture, resulting in backaches and stiffness.

Proper Sitting Mechanics

As you can see from the green check above, the proper and most efficient sitting posture is (Medical News Today, n.d.):

  • Feet flat on the floor
  • Hips, knees, and ankles at a 90-degree angle  (If you find your chair is too high and you are overarching, you can add a small book under your feet.)
  • Keep your ears over your shoulders
  • Support the natural curve in your lower back If your chair does not offer a built-in lumbar support- or even if it does-
  • You can easily purchase a lumbar support (though I warn you- one size does NOT fit all.) Or you can fabricate your own with a simple adjustable towel roll. (Which may become a pain to readjust over time.)
Adjustable lumbar roll
Examples of Lumbar Supports

Additionally, it is imperative to observe the height of your computer. You will want your eyes to line up with the middle of your computer screen. Here are some “fixes” to do so:

  • A standing desk! (See below.)
Standing desk benefits
Standing desk benefits
  • Prop your device on books or a shoebox

Proper Computer placement for the home office

Be cognisant of the tension in your shoulders and the position of your arms. If you need to  reach to type on your keyboard, your shoulders elevate, and your elbows are not in a 90-degree position of rest. The remedy?

  • Invest in a wireless keyboard and mouse for your home office!

Likewise, if you need to do some old-fashioned paperwork, you still need to maintain that proper sitting mechanics. To accommodate. just angle your papers on a large three-ring binder.

Workplace Hacks

Women In Travel Summit

Workplace Ergonomics for the Remote Worker

it was an honor to present at this year’s first-ever virtual summit. You can watch my entire Women in Travel presentation here:

Workspace Ergonomics for the Remote Worker    #WITSOnline

Lastly, build BODY BREAKS into your home work/school routine. Simple stretches, a walk to the fridge, or simply a change of position can make all the difference. Allow bloodflow and the oxygen it brings with it to infiltrate those tired spinal muscles.

In short, always remember the science of ergonomics. Bring your work TO you, not the other way around (Fernandez, 1995). Don’t let Coronavirus become a bonafide pain in the neck. Take some time right now to create your own home office ergonomic workspace. In the long run, with the use of proper sitting mechanics, your work will become more efficient. I guarantee, your boss AND your body will thank you for it!!

Remote working? Virtual schooling? Many of us are suddenly spending hours and hours in the sitting position. Don't let lumbago, sagging posture, and lasting aches and pains. Here are ergonomic tips and tricks that will keep you comfortable and performing at your best. #ergonomics #propersittingposture #posture #lumbarsupport #physicaltherapy #Coronavirus

 

References

Department of Labor UNITED STATES DEPARTMENT OF LABOR. (n.d.). Retrieved September 14, 2020, from https://www.osha.gov/ergonomics

Fernandez, J.E. (1995), “Ergonomics in the workplace”, Facilities, Vol. 13 No. 4, pp. 20-27. https://doi.org/10.1108/02632779510083359

Sitting positions: Posture and back health. (n.d.). Retrieved September 18, 2020, from https://www.medicalnewstoday.com/articles/321863

 

Related Posts:

  • How to Take COVID-Related Changes and Use Them to Build a Better Life
    How to Take COVID-Related Changes and Use Them to Build a…
  • How to Build the Ultimate Home Gym for Every Budget
    How to Build the Ultimate Home Gym for Every Budget
  • Best Tips for runDisney Sunrise Yoga | ZEN for Nonrunners
    Best Tips for runDisney Sunrise Yoga | ZEN for Nonrunners
  • Tips to Help You and Your Family Eat Healthy This Spring and Summer
    Tips to Help You and Your Family Eat Healthy This Spring and…

Filed Under: Blog, Health Tagged With: Coronavirus, Coronavirus Survival, Ergonomics, Home Office, Posture

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

about me

"Laughter is timeless. Imagination has no age. And dreams are forever.” ~ Walt Disney

Physical therapist, doctor at 60!, special needs advocate, and late-in-life runner, I offer prescriptions for a happy and full lifestyle for all.

Jeff Galloway Blogger

about me

Search This Blog

build a better life

How to Take COVID-Related Changes and Use Them to Build a Better Life

COVID! The pandemic very likely took a toll on your life in one way or another. From shifting to remote work to spending more time at home, … [Read More...]

How to build the ultimate home gym on a budget

How to Build the Ultimate Home Gym for Every Budget

In the times we live in today, a home gym sounds better than ever. Just one problem- the price tag that comes with renovations. Gym … [Read More...]

Tips to Help You and Your Family Eat Healthy This Spring and Summer

Tips to Help You and Your Family Eat Healthy This Spring and Summer

During the spring and the dog days of summer, it’s just too easy to eat foods that can derail a healthy diet. Decadent ice cream, moist … [Read More...]

DISciple


Privacy / Cookie Policy

Copyright © 2023 · The Tiffany Theme by Blogelina · Built on the Genesis Framework