Proper office ergonomics include all of the information listed on the graphic below! Changing chair height, modifying equipment spacing and taking charge of your posture at your desk can help you and your joints stay comfortable at work and can minimize risk for lower back pain, shoulder pain, and tension head aches.
Are you ready to give your work space a makeover? Get started making your sitting workstation comfortable with this visual guide to sitting workstation ergonomics. Saddle chairs and exercise balls can also be good for variety during the day, but it is important to get one appropriate to your height. If you’re feeling discomfort you may also want to use a lumbar support. I recommend this lumbar support.
One huge factor is that it’s not necessarily even being in a certain position- it’s how long you stay there! This is due to a fun phenomenon called “ligament creep”. Basically, your ligaments stretch to match the position you’ve become accustomed to.
Aim to get up and move every 40 minutes to an hour during the work day to keep you moving and to avoid those sustained postures. I tell patients to set an alarm if they have to. One cool thing that goes along with this is that there have actually been studies done and individuals who get up and move away from a project and return after a small break are actually MORE productive.