work

Are you an office worker, freelancer, self-employed or ‘digital nomad’? This one’s for those who tend to sit for long periods at a time on a laptop, desktop computer, and phone. Let’s talk about finding good posture while on our gadgets.

I spend a lot of time blogging and looking for freelance work online, so I can definitely relate. Here’s some useful tips to help us sit up, stand up, move and, most importantly, work more efficiently.

Try to Sit on the Floor

Sitting on the floor allows the body to readjust and be in its natural form. To adjust the laptop height, use a few pillows. You can also sit on a pillow or put one behind your back. Folding the legs (as pictured above) can help release the hips and keep the knees healthy. If you’re leaning against a sofa, during break you can lean back, creating an arch in the spine.

Maintain the Head Over the Shoulders

The skull is one the heaviest points on the body. When the skull is no longer supported by your spine, it creates stress and impact on the neck. Forward head posture and rounded shoulders are one of the most common postural deviations, but can be avoided when repositioning the head to balance on top of the skull. To allow the head to be supported by the spine, change the height of the computer screen to eye level. Just prop a few books under the laptop.

Stand Up Correctly

 Something as simple as standing up is a great way to give the hips and legs a break from compression. However, standing upright can be tricky. First, readjust the height of your computer screen to ensure proper head-spine alignment. Make sure your feet are comfortable with or without shoes. However, don’t stand too long, it’s best to alternate between sitting and standing every 1-2 hours. This helps the body to keep moving.

Mobilize the Hips

Lie down on your stomach, and bring yourself upward with your hands by the shoulders so that the hips are off the floor, like in Upward-Facing Dog Position. Relax the ribcage downward and bring the belly button inward to support the lower back. This position can help to recover the body from a constant frontal, folded position. If you would like to stretch more, come into a Lunge Position. Send the tailbone toward the floor and gentle engage the abdomen.

Unlock the Jaw and Neck

 Treat yourself with a few minutes of self-massage starting with the the large jaw muscles then work your way around the muscles around base of the neck as well as the bones of the face.

Mobilize the Wrists

Especially after typing/working for hours on end, the hands often get left out. Clasp your hands together and straight your arms forward with the palms facing outward. Next, bring the clasped hands together and roll the wrists around, alternating each way.

Blink the Eyes

The eyes becomes fatigued when they become dry. The eyes become dry when there isn’t enough blinking happening. When we stare at a backlit screen for long periods time we often don’t blink enough, causing dry eye and blurriness. It may also be useful to make the text larger.

Go Upside Down

Or partially. Try a gentle spinal flexion roll down from the standing position is easy yet effective. Allowing the torso to be upside down releases tension from weight we carry due to gravity. Begin standing in a neutral, upright position. Slowly roll down, knees slightly bent. It’s OK if the hands don’t touch. Reverse the direction, with the chin into the chest until fully standing.

Incorporating these intermittent sitting, standing, and movement strategies every 20-30 minutes can help you work more efficiently, longer, and with more ease. Remember to take real breaks.

Set a timer if needed. Perhaps encourage your colleagues around you to do the same. We only have one body, let’s take care of it.

Other Useful Links

Computer Work Doesn’t Have to Be a Pain the Neck – NYU

Computer Desk and Stretches – UC Santa Cruz

Damaging Effects of Forward Head Posture (PDF)

Correct Sitting Posture: Sitting at a Desk