LESSON 2 - SITTING ERGONOMICS

Desk Height

Summary

Set your desk height relative to your chair so your forearms can rest parallel to the desk surface. This prevents strain on the shoulders and wrists when using a keyboard and mouse. If your chair has armrests, they should align with the desk height and your forearms.

Position the keyboard and mouse directly on the desk surface, not an angled tray. Whether sitting or standing, keep your wrists in this neutral position.

Transcript

The first thing we will look at, while not directly related to our spine, is still important - you cannot avoid needing to set up your desk at the right height. We will revisit this when discussing standing, but for now, while sitting, the rule is the same. I would like to set up the height of my desk and chair, the height of the surface I am sitting on, relative to one another.

The goal is to have my forearm comfortably horizontal at the same height as my desk. This allows, when using the keyboard and mouse positioned on the desk, very neutral wrist positions. My arms can be positioned very comfortably next to my body. If your chair has armrests, they should be at the same height so you can literally rest your arms on the armrests, with your forearms flush with the desk as well.

This provides your shoulders and wrists a very comfortable working position. Your keyboard, trackpad, or mouse should also sit on the flat surface of your desk.

Back Rest

Summary

Ergonomic chairs often have curved backs to support the spine's natural arch. Take full advantage by sitting upright with your lower back touching the curve. Avoid rounding your back and slouching forward off the backrest.

If your chair back is flat, get a detachable lumbar support. Also, sit forward on the seat periodically to actively engage your lower back muscles in supporting your spine. Either way, focus on maintaining a neutral spine, don't just assume the chair shape achieves this.

Transcript

I have explained that a goal of our ergonomic setup is to maintain a neutral spine shape more easily. We touched on desk height; now let's consider the chair. This ergonomic chair's shape curves at the bottom to support the natural curvature of your lower back.

However, we must actively ensure we utilize this shape to preserve optimal spine positioning. This will not happen automatically. If your chair has a flat back, you can get an attachment or accessory as a lumbar support that protrudes to support your lower back's curve.

To get the most out of the chair's curve, do not just sit forward on the seat and slouch back. Actively use the support. I like to really put my butt in the chair's corner, close to the back, so my spine follows the shape from bottom to top. Just having a correctly shaped chair does not mean your spine will conform; you have to actively use the shape.

I make sure my lower back touches the chair, feeling like I barely need the top. If I do use the top, I feel my spine follows the shape fully, from bottom to top. Whether using the backrest or not, ensure it helps maintain neutral spinal curvature.

Another option, with or without a backrest, is periodically sitting forward off the backrest, fully engaging your low back muscles in supporting your upright spine. Either way, focus on achieving neutral spinal alignment, not just assuming the chair shape accomplishes this.

There are two chair options, but both share the primary goal of neutral spinal positioning.

Screen Height

Raise your screen to eye level. Looking down strains your neck and pulls your head forward, making a neutral spine very difficult. A laptop stand that simply tilts the screen up is not sufficient. The entire screen needs lifting so your eyes look straight ahead. This usually requires a separate keyboard and mouse. Elevating your screen can revolutionize your sitting experience.

Transcript

So far we have addressed desk height and chair setup. But perhaps the most crucial recommendation is elevating your screen to eye level. We have found significant sitting relief impossible without adjusting screen height.

Consider a neutral spine. It is very difficult to maintain with the screen lower down. As I demonstrate, just lowering the screen causes my eyes to incline down, my head to shift forward, and within minutes my spine slouches. Check for yourself and raise your screen.

My head can now stay level, eyes looking forward. My spine effortlessly stays neutral. I have used a laptop stand to lift the screen completely. Merely inclining the screen is insufficient; it must elevate high enough for eyes to look straight ahead. This typically requires a detached keyboard and mouse.

Raising your screen can completely revolutionize your sitting experience. While some desktop users can simply adjust screen height, many work off laptops at home or on the go. A laptop stand is the easiest way to gain ideal ergonomics. Don’t settle for partial measures - get that screen up to transform your setup.

Away from the Desk

Summary

Pay attention to spine positions away from your desk too. In cars, work to flatten the lower back curve rather than rounding it. Adjust seat angle, use lumbar supports, etc. Also, be aware of posture on couches and avoid shrugging off bad positions.

Transcript

Our recommendations optimize desk sitting, where we spend many waking hours. But we also accumulate poor sitting time in cars or other vehicles, planes, buses, etc. Plus extended couch sitting. Carefully consider spinal positions in these scenarios.

Cars are very challenging for proper back positioning. First notice what your lower back is doing. Quickly you'll realize it's cramped and rounded forward, crunching the natural concave curve. This is unacceptable. How can we flatten and neutralize the spine somewhat?

Consider angling the backrest, positioning your knees/hips, and steering wheel height. There's no one ideal for all bodies and cars, but do all you can to flatten or preserve the lower back curve. Some use car lumbar supports, others just roll up a towel into the curve for long trips.

The priority in any long-held spinal position is closely monitoring the posture you lock it into, and doing all you can to optimize that. Don't just accept or ignore poor spine shapes in cars, planes, buses, or on couches. Get creative in supporting your unique spine geometry in each case.