We’re well into our training program for our writing marathon – almost halfway, in fact. Today we’re tackling the “E” in B.R.E.A.T.H.E. If you’re just joining us you can find the previous “training” information here: B – Breathing, R – Rest & Relaxation.

“E” is all about Ergonomics:

Cumulatively, we writers spend hours and hours at the computer. That can lead to, at the least, aches and pains and, at the worst, progressive motion injuries (“trigger finger” for frequent mouse users) or sustained position problems (neck pain, “frozen” backs).

One thing you can do to dramatically increase your odds of avoiding these hassles is to have an ergonomic workstation. Ergonomics is the study of the relationship between workers and their work environments with an emphasis on “minimizing occupational stress through improving work station design” (DESKERCISE, pg IX).

First, let’s talk about our chairs. According to DESKERCISE the goal of a properly adjusted chair is to “maintain the curve in the lower back and to minimize the stress on the upper back, shoulders and arms” (pg. 34). We can maintain that position by looking at our seat height, seat angle and lumbar support.

You want your seat at a height that puts your elbows at or just slightly above your desk. You want your elbows to be bent to between 90 and 110 degrees. Contrary to what we often hear (and what I’ve said in the past), a ninety degree angle isn’t necessarily optimum for your hip joint because that can cause the lower back to flatten. This is where seat angle comes into play. It’s best to have your seat angled slightly back if you’re doing a lot typing. This presses the back against the lumbar support. Just be careful that in this position you aren’t pressing the edge of the seat into the back of your thighs (you should be able to slide your hand between the seat and your thighs – if you can’t, you can use a foot rest to lift the legs up slightly. Try to maintain a 90 degree angle at the ankles, though.). If you’re doing a lot of reading or writing, it’s best to have your seat angled slightly forward which helps maintain the curve of the lower back. The operative term here is slightly.

Lumbar support is just what it says it is. Make sure yours hits your back at the lumbar area (where it curves slightly forward). When adjusted properly, it supports the muscles of the lower back as well as transfers weight from your upper body to the pillow instead of it being on your lower back.

Also, a quick note about arm rests. Try to adjust them so that your forearms are resting lightly on them while you work. This can save added stress on your neck and upper back.

Try to keep things you use frequently within arms’ reach. That can also save stress on your body from bending and reaching.

Here’s an exercise from YOGA FOR COMPUTER USERS that can help build up the muscles you use in sitting properly at your desk:

Sit at the very edge of a stable chair, with your feet hip-width apart and planted firmly on a non-skid surface or mat. Move your weight forward so that you are sitting on the front edge of your sit bones, rather than rolling back on your gluteal muscles.

Place your hands on your hips, and rock your pelvis so the muscles of the hip sockets loosen up and you find the most upright position for the pelvis. The front hipbones should be lifting slightly off the thighbones, and the sacrum should be moving in and up toward your head, rather than slumping back toward the back of the chair. This rocking motion should help you feel the difference between a collapsed spine and a spine that is supported by the rotation and lift of the pelvis.

Now, close your eyes and let your shoulders relax. Become aware of your alignment. You want your shoulders balanced directly above your pelvis and the crown of your head over the tailbone. As you strive for this position, try not to pull up with your back muscles but lift from the hip sockets and sacrum, lengthening your spine. Keep the back of your neck and skull long, and the chin relaxed, with your jaw parallel to the floor. Imagine space opening up between each vertebrae and your head feel light, like a helium balloon.

Start with a minute and work your way up to longer time periods. You can do this at any point during the day!

Good luck with creating an ergonomic workspace and dodging those aches and pains.

Some questions for you: Did your mom or dad or grandma, etc. hector you about your posture? Did you pay attention? Do you wish you would have?

Feel free to email me at Tiffany@TiffanyJames.net if you have questions or want more information!

Resources:

DESKERCISE by Todd Berntson

YOGA FOR COMPUTER USERS by Sandy Blaine