8

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Office ergonomics: what are your ergo hacks?

Answered on August 19, 2014
Created April 26, 2010 at 3:01 PM

Mark Sisson recently posted about standing desks and the problems with sitting. Richard Nikoley got himself a standing desk a while ago. I got one built for myself last year, and just did a little write-up on it.

Other ergonomics hacks I use (explained in the above link): putting monitors below eye-level to reduce eyestrain; using an ergonomic keyboard on a negative incline.

What do you do to make office work more body friendly?

3dc940ac9be21e45cf83207814c8cd46

(544)

on May 25, 2013
at 04:06 PM

totally agree! Esther provides such 'simple' ideas and they are easy to recall and implement. When walking, if I get discomfort in my hips or lower back, I recall her tips, do the adjustment, and have immediate relief.

Cf08ad26759fdd206a2c9f9385080a57

(995)

on May 25, 2013
at 09:00 AM

I use a Dvorak keyboard. Probably doesn't help, but, it's worth noting. Also, a trackball. Raised monitors to eye level. Armless chair. Frequent breaks.

587538a2db229b2ec884ea04cc3dc75e

(462)

on April 27, 2010
at 08:23 PM

Great question (and great question on bag lunches too). I spend so much of my day at a desk, I wish there were better answers to this.

89e238284ccb95b439edcff9e123671e

(10299)

on April 27, 2010
at 07:51 AM

Glenn, it depends on what you you try to prevent. I agree on the hip muscle changes (don't forget the hip extensor lengthening). But the articular tissues of the back don't know if you are sitting or standing, and they don't like long static postures, even if the are the so called 'good' postures. But if you are concerned about hip muscle function in other activities, you are right!

03aeff8d87a3b53a449b5b8e9158da98

(3268)

on April 27, 2010
at 03:18 AM

Moving is good, but I totally disagree that "static standing isn't much better than static sitting." The shortening/tightening of the hip flexors is one excellent reason to get out of your chair. And of course there are others.

56e8e22796618ea3b817d4aae19c6e33

(474)

on April 26, 2010
at 08:24 PM

Yup, I saw that thread. I agree about the breaks, it's really important to move around. Static standing isn't much better than static sitting.

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6 Answers

2
667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 21, 2010
at 10:20 PM

i dont work in an office but ever since reading Esther Gokhale's book i try to always "stretchsit" when im watching TV, reading, or driving. Heres a youtube for what im talking about: http://www.youtube.com/watch?v=wCM6vjCrkN4 Might sound simple and/or funny but when you do it all the time you really do notice and feel a serious difference. Her book is totally worth it, especially for you desk people.

3dc940ac9be21e45cf83207814c8cd46

(544)

on May 25, 2013
at 04:06 PM

totally agree! Esther provides such 'simple' ideas and they are easy to recall and implement. When walking, if I get discomfort in my hips or lower back, I recall her tips, do the adjustment, and have immediate relief.

2
4b97e3bb2ee4a9588783f5d56d687da1

on August 21, 2010
at 08:04 PM

do not slouch in your chair. you want your spine to be as close to the primal J shape as you can.

office-ergonomics:-what-are-your-ergo-hacks?

I like a Kneeling Chair personally.

Barring this type of seat, attempt to tilt your seat forward and then do not use the back support. When you get tired, lean as long as you need to rest. or better yet, stand up and go take a walk.

You want your screen to be above your eye level. staring down at your monitor is CW and is bad for your neck over many hours. Looking straight ahead and up very slightly is much better for your neck and spine.

2
89e238284ccb95b439edcff9e123671e

(10299)

on April 26, 2010
at 07:39 PM

I don't know if this counts as an ergonomic hack, but try this:

take frequent brakes and walk!

there's been some posting on paleohacks on the same topic here:

http://paleohacks.com/questions/2109/anyone-use-a-treadmill-desk

56e8e22796618ea3b817d4aae19c6e33

(474)

on April 26, 2010
at 08:24 PM

Yup, I saw that thread. I agree about the breaks, it's really important to move around. Static standing isn't much better than static sitting.

89e238284ccb95b439edcff9e123671e

(10299)

on April 27, 2010
at 07:51 AM

Glenn, it depends on what you you try to prevent. I agree on the hip muscle changes (don't forget the hip extensor lengthening). But the articular tissues of the back don't know if you are sitting or standing, and they don't like long static postures, even if the are the so called 'good' postures. But if you are concerned about hip muscle function in other activities, you are right!

03aeff8d87a3b53a449b5b8e9158da98

(3268)

on April 27, 2010
at 03:18 AM

Moving is good, but I totally disagree that "static standing isn't much better than static sitting." The shortening/tightening of the hip flexors is one excellent reason to get out of your chair. And of course there are others.

0
386d181b76fb8ef0a56d8a5d27c6eb4e

on May 25, 2013
at 07:59 AM

Taking deep belly breaths in through your nose and out through your mouth can turn your workstation into the relaxation destination it should be.

0
361bc16cfdad25411a6f93e10c45aadc

on February 18, 2012
at 04:27 AM

A great Google Health Talk featuring Kelly Starrett: http://www.youtube.com/watch?v=kfg_e6YG37U

Deskbound: A Love Letter To Your Body

0
7e1433afbb06c318c4d90860d493c49d

(5959)

on August 21, 2010
at 09:39 PM

To keep my posture correct, I ditched my Aeron chair and got a Swopper chair, which is a stool with a wobbly spring base. But, if I didn't have this humongous, custom-made, granite-topped desk, I would definitely get a standing desk.

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