Ergonomics MYTH: Standing all day will relieve my spinal pain
FACT: Mixing up the day with incremental sitting, standing, walking will help relieve stiffness and pain that can build up from being in a stagnant position.
How to set up Ergonomics: Chair
- Proper chair height (adjustable)
- Feet flat
- Arm support
- Elbows 90-120 degrees
- Lumbar support
- Hips and Knees 90-120 degrees
- Ears-Shoulders-Hips aligned
How to set up Ergonomics: Table
- Proper table height (adjustable)
- Wrist resting comfortably at edge with Keyboard and mouse
- Elbows as close to torso as possible
- Monitor upper/ middle of screen eye level
- Chair tucked close into desk
- Sit-stand desk HIGHLY RECOMMENDED
Working from home? DON’T:
- Use your wooden dining chair
- Backless bench
- Bed or sofa
- Use your coffee table
- Have your mouse and keyboard too far in front
- Monitor too low especially with laptops
4 Tips for the office
Lumbar Support
- Can help prevent the time in a slouching position
- Supports natural lower back curve
Taking small walk breaks every hour
- Set an alarm on your phone or smart watch!
Using a Sit to Stand Desk
- Ideally alternating between 1-2 hours sitting & 1 hours standing
Stay Hydrated!
- Rule of thumb – Every 1L/25kg/day
- More toilet breaks and more small walks
Lastly:
- Having an exercise routine
- Staying active is key to optimal health
- Both resistance and cardiovascular training
- 3-5times/ week
- Having a stretching routine
- Keeping your muscles loose and body mobile
- Yoga & Pilates