Sitting and Staying Healthy

As a freelance writer I spend quite a few hours each day sitting. As it turns out, that is probably the norm no matter what job you do. According to research by the U.S. Labor Statistics Bureau, quite a few career fields involve sitting in the same position for lengthy periods of time. Unfortunately, the byproduct of all that sedentary productivity can range from carpal tunnel syndrome to eye strain to a sore back.

So what do you do to combat the wear and tear of prolonged sitting? Proper ergonomics, baby! It's all about adapting your workspace to you and not the other way around. In other words it's not the act of sitting so much as how you sit and what you're sitting on that can save you from becoming a mound of mush.

The Benefits of a Good Chair

If I had to choose between a comfortable chair and a nice looking desk I'll go with the chair every time. It's not for me to tell you what type of chair you should be using. Just keep in mind that whatever chair you use should be providing you with adequate lower back support. And surprise - sitting at a 130 degree angle puts less strain on your back. Much less it turns out than hunching forward or even sitting straight up.

You and Your Body

Your body is a pretty good regulator of how prolonged sitting is affecting your health. When it comes to sitting, your spine actually maintains three natural curves: one in your neck, one in the middle-back and one in the lower back. How you maintain these three areas can make your workday a pleasurable experience or a real pain in the…well you get the idea. Don't believe me? If you feel better after work than during, that should be telling you something. Consider the following:

Back: As I just mentioned, you should avoid sitting up straight with a 90 degree angle between your back and thighs. According to Healthy Computing, it is much more beneficial to be leaning back slightly when sitting. Otherwise known as "maintaining your S-curve", an angle of about 120-130 degrees between your thighs and spine keeps the pressure off your lower back.

Neck: Keeping in mind the three natural curves of your back, if you find yourself constantly "cracking your neck" you're either way to tense of you're not sitting correctly. At the very least, sitting correctly can reduce your tension. An easy fix is to ensure your monitor/laptop is in front of you at eye-level. You should be looking straight ahead and not down.

Elbows: There you are hammering away at your keyboard. Your elbows should be at your sides. Consider adjustable armrests if your elbows are flagging outwards like two chicken wings.

Wrists and Hands: Repeat after me: hands and forearms should be level. If you are bending your wrists up or down than you are asking for trouble.

I'd wager that for the majority of us out there, sitting is unavoidable. Just remember that how you sit and for how long can impact your efficiency on the job.