October is Ergonomics Awareness Month! This month, we are speaking with Zeena Dhalla, a Certified Posture and Ergonomics Specialist and Founder of VerticAlign Posture and Ergonomics. Read on for the answers to your most frequently asked ergonomic questions:
How do I know if I’m sitting in the right chair?
Determining if you’re sitting in the right chair can depend on several factors, including your comfort, posture, and the context in which you find yourself. Here are some considerations to help you decide:
Comfort: The most immediate indicator is your comfort. If you feel relaxed, supported, and at ease in the chair, it’s likely a good fit for you.
Adjustability: A chair is not considered ergonomic unless it’s adjustable. There are 6 major adjustment points on any good ergonomic chair; the most important are height adjustment, lumbar support, and back tilt. These adjustments are essential for ensuring it’s the right fit for you.
Angles: Remember your geometry class? Angles while at your workstation are important. Your chair height should be set so that you’re looking at the top 30% of your screen. Your elbow and hip angles should be 90 to 110 degrees while on your keyboard. This will all be determined by the chair’s ability to adjust to your desk.
Ultimately, what constitutes the “right” chair is a personal preference. It should cater to your specific needs and be comfortable for you.
My right wrist hurts. What am I doing wrong at my workstation?
If you’re experiencing pain in your right wrist (and you mouse with your right hand), it could be related to your workstation setup or typing habits. Here are some things to consider:
Keyboard and mouse position: your keyboard and mouse should be at a height where your wrists remain in a neutral position (not bent up or down), and your elbows should be between a 90 and 110-degree angle.
Ergonomic equipment: Consider using ergonomic equipment such as a vertical mouse and a split elevated keyboard! Both the vertical mouse and a split elevated keyboard help to put the wrist, forearm, and elbow in a more neutral position while typing and mouse. Feel free to visit my page for personally tested equipment recommendations.
Change it up and take breaks: Consider ambidextrous mousing. Switch your mouse back and forth, even for 15 minutes on the left side. Take frequent stretch breaks every 60 minutes, and consider doing exercises that will help improve your posture simultaneously!
How long should I stand at a sit/stand desk?
Great question! This is one to consider because sit-stand desks help with overall health benefits, but if not used correctly, they could cause more pain. Here are some tips:
Gradual Transition: If you’re new to using a sit/stand desk, it’s important to start gradually. Begin with short periods of standing and gradually increase the duration over time.
Alternate Positions: Aim to alternate between sitting and standing throughout the day. Based on research, my recommendation is to stand for 30 minutes at a time and sit for 60 to 120 minutes in between each standing session.
Avoid Prolonged Standing: Just as sitting for long periods can be problematic, so can standing for extended periods (30 minutes or longer). Try not to stand continuously for hours on end.
Use a Footrest: When standing, consider using a footrest or footstool to shift your weight from time to time and reduce pressure on your legs and lower back. Make sure you do this evenly from side to side.
Consider Anti-Fatigue Mat: If possible, use an anti-fatigue mat to provide some cushioning and support for your feet.
Remember, there’s no one-size-fits-all answer to how long you should stand at a sit/stand desk. It’s important to find a balance that works for you and allows you to stay comfortable and productive throughout the day. If you experience any discomfort or pain, it’s a good idea to consult with an ergonomics expert or healthcare professional for personalized advice.
For more information or help with ergonomics, please contact us or contact Zeena (contact information is below).
Website: www.VerticAlign.com
Email: zeena@verticalign.com
LinkedIn: https://www.linkedin.com/in/zeena-dhalla/
LinkedIn Company Site: https://www.linkedin.com/company/verticalign
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