Those who have any type of desk job, work in the tech industry, or just play World of War craft for days on end are often in one position for a very long time. One can imagine the strain that causes on posture, neck, arms, toes, eyeballs, and whatever body parts happen to be knowingly or unknowingly engaged. One practice that helps victims keep their body pain-free at work and in their lives is good ergonomics.
For those who are concerned, ergonomics is not that class you failed in high school, nor does it have anything to do with stock market.
Ergonomics is the study of positioning yourself and your surroundings in ways that allow you work efficiently and comfortably for long periods of time. If you do not have an ergonomics resource at your company, here are a few tips.
What am I doing wrong?
You are probably doing everything wrong. Here is an example of how not to sit at your desk during long work hours:
This is Roger. He has been browsing WebMD forums for hours. By now, his butt is numb and he is drooling. Roger stopped blinking 30 minutes ago. His cat is also hungry. Roger’s posture has been stooped for so long that it will remain like this forever.
Do not fall prey to bad ergonomics like Roger did.
How can I start doing things right?
Take Gertrude here as a prime visual example:
Gertrude has just installed the latest version of AOL, and boy is she comfortable.
Her positioning creates the least amount strain on her back and neck muscles, so that she can stay in the chat rooms all day long. Because her feet are slightly raised on a resting platform, circulation continues to flow through her legs. This prevents that pesky sensation we call Prickle Pants.
I don’t have Gertrude’s set-up. What can I do?
Don’t fret! Gertrude’s situation is this way because it’s what works best for her. Here are some other tips and tricks you can try to suit your own needs:
- Stand Up – If you have the ability to install a desk lift, do it! Not only will this allow your body the freedom to both stand and sit at your desk, but you will also be in a better position to look condescendingly over at your cubicle neighbor. Don’t have a robotic desk? Peasant!
Why not try an old fashioned turn crank? It’s a great workout and gives off an air of vintage hipness. - Don’t Sit in a Chair – Ah, the classic “Sitting-on-A-Yoga-Ball” scenario. True, a yoga ball is different than a chair and allows for core stability improvement, but it’s over used. Get creative to find what suits you best.
Why sit on a yoga ball when you can sit on a a bean bag chair? A diving board? A whoopie cushion? Personally I’ve been trying to get a miniature horse, but they keep saying they don’t have the funding. All of these options provide versatility for your desk life.
- Look out the Window Every Once in a While – So what if the great outdoors is totally overrated? Your eyes don’t do well if they are only used to look at a screen that’s at a certain distance from your face. Ergonomics is all about variety. Every 20 minutes or so, find a window to look out. If there are no windows, find a hall to stare down. What is the farthest thing you can see? Focus on that and remember to blink.
If the farthest thing you can find is another screen, a wall, or a dead-eyed soulless coworker, you might be in a casino. Or prison. - Stretch at Regular Intervals – You don’t need to be a Cirque du Soleil performer to incorporate stretching in to your daily life. If your eyes need stretching, so do your limbs.
The most important thing to remember while stretching is not to be shy. Roll your shoulders backwards and then forwards. Move your neck to one side and then the other. Stretch your legs as far as they will go, even if it means tripping someone in the hallway (your long term health is at stake. They should have been watching). Do not neglect your wrists. Roll your hands around in the air like you’re conducting an orchestra, and feel free to play Tchaikovsky’s 1812 Overture as loud as needed to feel inspired. Swing your arms like Michael Phelps warming up to consume a Subway sandwich. Rotate the hips in a way that would make Sir Mix-a-Lot weep tears of joy. Although less necessary, stretching one’s vocal chords can also be useful to those who get little human interaction during the work day. I recommend warming up with a simple Johnny Cash song, then launching in to Adelle and finishing off with Freddie Mercury’s Killer Queen.
No matter how you choose to exercise your ergonomic powers, know that the key to keeping a body functioning comfortably is diversity. Our ancestors did not sit for hours while running away from cheetahs in the wild. They did not stand for days while boxing kangaroos in the vast Down Under. We are not meant to stay in one position for long periods of time. Movement helps us to feel fulfilled and relieve stress.
Whether you’re engineering software in the San Francisco Bay Area, filling out Excel spreadsheets in Oklahoma, or binge watching episodes of Friends in your mother’s basement, your body doesn’t have to be the victim of a sedentary lifestyle.
Program responsibly, millenials.