Set Up Your Workspace for Ergonomic Success

Written by Cyrus Howe, Statewide Worksite Lead, Blue Zones Project - Hawai‘i

They say that a good mattress is one of the most important investments a person can make because after all, if we’re supposed to get eight hours of sleep each night, that’s 33% of our lives spent in bed! But this post isn’t about sleep or mattresses, it’s about where and how many of us spend another 33% of our time, at a desk.

My right leg is like a whole half inch “shorter” than my left, which is kind of crazy because I don’t walk with a limp and it’s pretty much been a secret my own body has been keeping from me for years! The reason “shorter” is in quotes is due to what chiropractors, clinical massage therapists, podiatrists (foot doc), and trainers have called, in no technical terms, “off-kilter hips.” Theories behind the cause range from sitting with a wallet in my back pocket for years, to bad posture (not just sitting but also standing with weight on one leg), to stress-induced muscle tightening, to simply living such a right-hand-dominant life. The conclusion among these experts is that this can cause problems as I age.

Without waxing too philosophical, we’re all aging with bodies that change due to our environments, inputs, how we use them, etc. We’re always talking about forming good habits early on (ideally as kids!) and Blue Zones Project frequently partners with local organizations and kūpuna around “aging gracefully.” No matter your age, the time to commence graceful aging is quite simply now. So back to our desks – where so many of us spend a good portion of our lives whether we like it or not. Compared to bed, this microenvironment is way more sophisticated!

These days, “they” say sitting is the new smoking. That’s not only hyperbolic, but false – HELLO, SMOKING IS WAY WORSE.[1] Research[2] indicates that 60+ minutes of physical activity a day can counteract 8 hours of sitting; or you can take a quick stretch every 30 minutes, walk around while on the phone, or try a standing desk. Continuously improve. After all that, I discovered a flaw in my desk environment, pictured below:

See how my number pad and everything to the right of the red box above are screwing everything up? For now, I’ve moved my keyboard further to the right so the center of my space bar aligns with the teal line depicted above right, but obviously this leaves only two square inches for my poor mouse, so unfortunately, I’m going to have to find a new keyboard. If you see the cord coming out of the top of my keyboard, you can see I’ve already overcompensated somewhat, trying to center it – but my right hand, arm, and body still have to reach the keys I use most! Maybe the moral of this story is to shell out for one of those nice big raise-able desks instead of these adjustable desktops that literally marginalize mice.

If you do get a standing desk, please consider supportive indoor footwear or an anti-fatigue mat[3] (my preference for all the things to step against), and how your keyboard and monitor heights may change. OSHA offers a very thorough computer workstation self assessment that I highly recommend accessible here: https://www.osha.gov/etools/computer-workstations/checklists/evaluation. And make time to stretch! This is one I’m working on myself (during evening TV time) because I don’t seem to have a flexible muscle in my body!

More Helpful Resources:

• Blue Zones Project’s Work From Home Checklist
• Printable OSHA Ergonomics Flyer
• OSHA Good Working Positions

[1] https://www.sciencedaily.com/releases/2018/11/181105105419.htm
[2] https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005
[3] Here’s the one I use: https://smile.amazon.com/gp/product/B0831P35FM/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

References: 
Herron, A. (2021). Reducing Stress in the Workplace. WebMD. Retrieved from:  https://www.webmdhealthservices.com/2021/02/09/reducing-stress-in-the-workplace/
(2016). The Power of Music to Reduce Stress, PsychCentral. Retrieved from:  https://psychcentral.com/lib/the-power-of-music-to-reduce-stress#1

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