I have a new appreciation for proper posture and ergonomics while working at the computer.
As a mother, I’ve done my share of lifting, carrying too many things at once, and wishing I had 12 more arms during the “birthing years”. We all do…there’s usually more of the little people and just one of us.
But my eyes have been opened a bit wider, and the older I get the more I appreciate the need to treat my body kindly. Besides exercise, reducing stress, eating right, etc., I’ve been focusing lately on making sure the area I spend over half my waking hours is as comfortable and healthful as possible.
As moms and bloggers, we tend to spend an amazing amount of time in front of the computer…almost unbeknownst to us. Why is it that an hour online can feel like 10 minutes? And how is it that you can start out reading a blog and before you know it, you’ve bought shoes, tweeted about it, posted a picture of them on your Facebook wall, and made reservations at your favorite restaurant next week so you can show them off? Weird.
Anywho, its so easy to spend way too much time sitting (and sitting poorly), in front of a computer and over the years it will take its toll. It doesn’t take a brand new work station or hundreds of dollars in gadgets and gizmos to make your work space more comfortable…a few simple changes can make a world of difference over time.
I’ve done some research and probed my physical therapist about ways to help reduce the risk of unnecessary damage to you spine and back…take a look:
1. Take Several (Teeny) Breaks - This has been the hardest change for me. But I’ve set the clock on my Mac to chime every hour on the hour. I wont say I’m perfect at it, but I try to get up, walk around for 5 minutes, lay down…do something different…just to help loosen up those shoulders and back muscles. It doesn’t take much; just a few minutes really helps.
2. Sit Properly - Oh my goodness; mother was right! Sitting with your feet on the floor and back straight and shoulders relaxed is the best posture you can have when sitting at the computer. Achieving that on a daily basis is another story…or at least it is for me. See the chick in the image up there? That’s how we should be sitting.
3. Create a Soothing Environment - This seems unrelated, but I’m convinced its important. Soothing lighting, a clean workspace, soft music can all help to reduce stress and that can always be helpful while working.
4. Be Eye Level With the Top 1/3 or 1/4 of Your Screen - I learned that I wasn’t at the proper height in relation to my screen. You should be looking slightly down at your monitors. I have two, so getting them more evenly matched meant putting a thick book under one…and raising my chair just a stitch.
5. Use the Input Device that is Comfortable for You - I have tried them all…believe me. I have a Wacom Tablet (which I love) and a wireless mouse. I’ve even been 100% dedicated to the finger pad at times. I think the key here is to use the one that works best for you and fits your hand, etc. Mouse wrest pads are great for wrists too, but I don’t find them very helpful, personally.
6. Use a Comfy Chair - Totally important. There are so many high end chairs out there but again, I think personal preference and comfort is the key…not necessarily the price tag.
7. Use a Nice Big Screen (or Wear Your Glasses) - I have one huge screen and one laptop screen. I find that without my glasses, I tend to jut my chin forward (which it terrible for your neck) to try to see the smaller screen. So, I am sure to wear my Cheaters and I bring that screen a bit closer.
8. Swivel Your Chair, Not Your Neck - Its important to let the chair help you if it swivels. When you’re turning from left to right, especially if you have a tendency to crane your neck forward, swivel your chair instead of your head.
9. Keep Everything In Reach - This is something I wast NOT doing. You shouldn’t be putting your keyboard and mouse too far away…it should be in comfortable, arms reach. Make sure its nice and close so you’re not straining unnecessarily.
10. Make a “To Do” List Each Day and Be Realistic - I think one reason we tend to feel the need to be chained to our desks is because of the mental “To Do” list. I found that when I started writing down everything I wanted to accomplish that day, I would actually only get through about half of the things on my list. At first it was alarming, but then I realized that most of those things would be there tomorrow and nothing earth shattering happened if they didn’t get done today. When I don’t feel the pressure to “do”, I am less stressed and more relaxed to get done the things that I can reasonable do. Just food for thought…
Your turn: Any tips you found helpful to create a better work space environment? Do tell…
I think I was just going to check my email this morning (in bed propped up by a pillow) and 90 minutes later I am still here, but I had moved on to looking at blog designer portfolios but until I got distracted by this blog post. You’re right, I need a list!!!
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Nicole Reply:
July 31st, 2011 at 1:40 pm
Hi Poppy! Thanks for check out my blog…glad you’re here.
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Well, I just raised my chair! Seems I was looking at about the middle of my monitor screen…and with the Mac I can’t lower it at all. So the chair is at max height now and now…my feet can’t rest on the floor. Yikes. Well, they’re on the chair bottom/swivel feet: does that count?
But I’m definitely looking at the top 1/3 of my screen now, which is good!
Will let you know how this works out!
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Nicole Reply:
July 31st, 2011 at 1:41 pm
Libby,
I am the same way…we must be short-legged!
I’ve seen those foot rests in a lot of illustrations (like the one above) and I havent decided yet if I need to purchase one. Might be helpful though…any a little more comfortable.
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Thank you for these helpful reminders, Nicole! I have terrible posture and really need to challenge myself to keep my shoulders back and my feet on the floor.
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The proper chair and seat adjustments can make all the difference when sitting and working at your desk. Your back and neck may not hurt right away if you sit incorrectly but it will eventually take its toll.
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