FitSugar

Sitting 101: Desk Ergonomics

FitSugar — Thu, 05 Jun 2008 14:30:00 -0700

I consider myself an active person and am definitely happier strolling about than sitting, but I sit for a large portion of the day. I blog – how could I avoid a chair? Like most things, there's a technique to sitting. A well-designed workstation can help keep you pain free while you toil away during the day.

Here are a few things to consider about how and where you sit:

Adjust the height of your chair so your hips are between 90 and 120 degrees. If adjusting your chair means your feet no longer rest comfortably on the floor, use a foot rest.
Your keyboard should be in line or lower than your elbow joint. The open angle of the elbow will help reduce elbow, wrist, and shoulder pain.

I have a few more suggestions, so read more.

Keep your wrists straight and never bend them up to type. I find a good wrist rest to be invaluable for maintaining correct wrist alignment. Check out these stretches for your wrists – they will help, too.
The top of your monitor should be at eye level. If it is too low you could be setting yourself up for neck pain. Put a book or two under the screen to raise it adequately.
You should sit with your back straight. Use a pillow if you need low back support. Do not lean forward because that will close you hip joint down and stress your low back and neck.

Don't forget to move around as much as you can during the day. Adding little walks throughout your workday is an effective way to relieve pressure you might feel on your bum and spine.

Since Sitting is So Bad For Us...

FitSugar — Mon, 07 May 2007 02:30:00 -0700

We've all heard how bad sitting in a chair all day is - Well G-Tech has addressed this problem.

No this woman is not at the dentist - she's working on her computer on the ergonomic Neber chair designed in Korea. It tilts you back, so the weight is distributed evenly throughout your body, instead of being focused on your lower back and bum (as with regular sitting).

This "Lazy Boy Recliner meets works station" could revolutionize the work place, creating happier, healthier men and women. Instead of complaining about their aching backs, workers can complain about their work load.

I have to say I would love to try one of these chairs since I am at the computer for so many hours in a row - how about you? Tell me in the comments section below.

View 4 Photos ›

Preventing Carpal Tunnel Syndrome

FitSugar — Wed, 13 May 2009 10:00:00 -0700

Typing all day can be a pain in the wrist! I'm talking about carpal tunnel syndrome (CTS), which occurs when the median nerve, running from the forearm into the hand, becomes compressed at the wrist. This nerve runs through the narrow carpal tunnel at the base of the hand, and controls sensations to the palm side of your thumb and fingers. It also signals movement in small hand muscles, creating motion in the fingers and thumb.

Women, whose smaller carpal tunnels make them more prone to developing this problem, are three times more likely than men to develop CTS. The tingly and painful syndrome can be caused by injury or fluid retention during pregnancy, but the most common causes are repetitive motions like typing and mousing.

To prevent carpal tunnel syndrome, try these suggestions:

Alter your desk ergonomics as needed. Adjust the height of your chair so your forearms are level with your keyboard so your wrists don't need to flex while typing.
Use a wrist pad ($9) that runs the length of your keyboard, propping up the heels of your palms, so your forearms, wrists, and hands are in one straight line. This position should prevent the median nerve from getting squeezed. If your mousing hand bothers you, try a mouse pad ($14) with extra cushioning to support your wrist.

There are three other suggestions, so read more.

Using an ergonomic keyboard ($60) may provide space for the nerve by keeping your hands and wrists in a more natural position.
Try a vertical mouse ($53) that places your wrist in an more ergonomic position with your thumb pointing up. Or experiment with a Wacom Mouse Tablet ($100).
Take regular breaks from mousing and typing. Shake out your wrists and do some wrist stretches.

Source

You Asked: Posture Problems at Desk

FitSugar — Mon, 19 May 2008 03:30:00 -0700

You are asking and I'm answering . . .

Fit,
I don't know what to do about my back! I'm 26 and have been working at a desk job for the past 3 years. I sit at the thing almost all day long! Recently, my middle and upper back have been killing me!!! My muscles are so tense it feels like my back is just a huge knot! Massages only provide temporary relief. Can you suggest any exercises to improve posture? Should I go to a chiropractor?
Thanks!
hottpink

I know from experience that sitting all day can wreck anyone's posture and the consequences can be painful. To see my suggestions to get out of this uncomfortable pattern, read more.

In our sedentary society, it is important to remember that we did not evolve to sit all day long, especially in chairs. Our bodies are designed to walk, by some estimates our ancestors walked at least 12 miles a day. So my first bit of advice is to stand up and walk as much as you can throughout the day and over your lunch hour (another reason to not eat at your desk).

The ligaments that support the back of the spine get over stretched when we slump, the muscles that line the spine (the extensor muscles) respond by tensing up. The best thing to alleviate this problem is to move your upper spine and shoulders around during the day. I recommend shoulder circles both forward and backward and squeezing your shoulder blades together multiple times an hour. Also arching over the back of your chair will reverse the slumping curve (here is a photo of the stretch) and it just feels great.

Outside of work, you need to strengthen your upper back with exercises like rowing and your entire back with the superman. Your chest is probably tight as well, and I suggest trying back bends on the ball and stretching your pecs. Of course, working your core muscles to support your torso will help as well (click here for core exercises).

Last but not least, pay attention to the ergonomic set up at your desk. The top of your computer monitor should be at eye level or just below and your wrists should be even or slightly lower than your elbows for typing.

A chiropractor may offer temporary relief too, but taking yoga regularly could solve the problem indefinitely. Good luck and like my mother always reminded me – sit up straight. And in your case even try leaning back a bit.

Source

5 Things: Preventing Carpal Tunnel Syndrome

FitSugar — Mon, 10 Mar 2008 03:00:00 -0700

Since many of us are working on a computer all day, we may be putting ourselves at risk for carpal tunnel syndrome (CTS). It happens when the median nerve, which runs from the forearm into the hand, becomes pressed or squeezed at the wrist. This nerve controls sensations to the palm side of your thumb and fingers, as well as impulses to some small muscles in the hand that allow the fingers and thumb to move. The carpal tunnel is a narrow passageway of ligament and bones at the base of the hand, which houses the median nerve and tendons.

Some people are more prone to this because they have a smaller carpel tunnel. For this reason, women are three times more likely than men to develop CTS. It can also be caused by an injury, fluid retention during pregnancy, or repetitive motions like using a mouse or keyboard.

Here are some ways to prevent the pain and tingly sensations caused by CTS:

Check out the ergonomics of your desk setup. Adjust the height of your chair so that your forearms are level with your keyboard so you don't have to flex your wrists to type.
Using one of those pads that run along the length of your keyboard will prop up the heels of your palms, so that your forearms, wrists, and hands are in one straight line, which could prevent the nerve from getting squeezed. If your mousing hand bothers you, try one of those mouse pads that has extra cushioning you can rest your wrist on.

There are a few more suggestions, so read more

You may benefit from using one of those ergonomic keyboards so that your hands and wrists type in a more natural position.
If you're using a regular mouse and it bothers your wrist, pick up a vertical mouse so that your thumb is pointing straight up. It may feel more comfortable on your wrist.
Take breaks from mousing and typing. Shake out your wrists or do some wrist stretches.

Source