Our bodies are not designed to sit comfortably for long periods of time. If your job requires you to sit for long periods, here are some things that can help.
A. Stand up at least once every 30 minutes, even for a short time. Here are some ideas to decrease your seat time without decreasing your productivity:
Stand up during phone calls, unless they require the use of the computer. If you use a wireless headset, you can also walk around your office space.
If you infrequently use your printer, move it across the room or outside your office so that you get up every time you use it.
Use a clipboard so that you can stand when you are reading or writing notes.
B. Some of our clients who have chronic back, hip, or leg discomfort benefit by working mostly in a standing posture. Here are ways to create a sit/stand workstation:
If the workstation is not shared, raise the desk to a comfortable standing height. For a computer user, this would be elbow height. Use a high ergonomic task chair that has a built in footrest so you can also work sitting some of the time.
Use a height adjustable table with an electric adjustment so that it is easily adjusted to a sit or standing position.
Use a sit/stand keyboard and mouse tray, which can be quickly adjusted to a comfortable standing or sitting working height. The monitor will also need to be placed on a height adjustable base or monitor arm that is quick and easy to adjust.
C. Making sure that you have a comfortable seat that fits you well. (We will cover the topic of ergonomic seating selection in a future Tip).
D. Some workers benefit from chairs that have adjustable seat back tension, allowing the user to rock in the chair.
Do you stand most of the day? The next month's PSA Ergo Tip will have some ideas that might help you.