A typical day consists of getting up in the morning, commuting to work, putting in a full and productive workday, commuting home, and eventually returning to the warmth of your bed. Throughout this process there are key areas in which an ergonomic lifestyle can reign supreme. From the mattress you sleep on, to the desk and chair you work in, to the sofa you relax in, there are hundreds of ways to help maintain a stress and injury-free lifestyle that can keep your body pain-free. Let’s take a look at some of these vital areas and how to ensure that you are running at your best within an environment that promotes optimal productivity, comfort, and health.
The Morning
Ergonomics don’t just go into play while you are up and about during the day. Whether or not you start out well-rested can essentially make or break a great day ahead. As the average person spends up to a third of their lives in bed, and the ergonomics of sleeping is a highly important part of the each 24 hour period. Your sleeping position can determine the amount of strain you put on your body while you sleep. Stomach sleepers tend to exert the most pressure on their backs, and can benefit from placing a pillow under their pelvis. Back sleepers do a bit better, but can benefit from also placing pillows under their neck for better support. Side sleepers fare well, as long as they place a pillow between their knees and one under their head to maintain spinal alignment. Your mattress is another important factor in the quality of your nightly slumber. Mattresses should be firm enough to provide support, but soft enough to allow give that can accommodate the boniness of shoulders and hips. Keep in mind if you’re a stomach sleeper that a firmer mattress will help you maintain a better posture.The Commute
If you have a long commute, managing your driving ergonomics can help you leave the effects of your commute in the car. Driving can cause a significant amount of stress if you are not in proper alignment. Start by adjusting your seat so that your hips and knees are on the same horizontal plane. If your seat is too low, consider putting a pillow or other riser on your car seat. Make sure you can comfortably reach the pedals, and adjust your headrest so that your head sits comfortably. Make sure that you are close enough to the steering wheel to reach it, but not so close that you are crouching. Your steering wheel should be held at the 10 and 2 o’clock position so that your shoulders and arms remain even during your drive.The Workday
- Your chair: When sitting in your work chair, sit all the way back against your backrest, keep your knees on the same horizontal plane as your hips, and use a lumbar support if you experience lower back pain.
- Computer use: Limit repetitive movements and take breaks whenever possible. Keep your computer screen at eye level, and your arms and hands on an even horizontal plane. You should be able to draw a straight line from the crook of your elbow all the way to your knuckles.
- Posture: Be mindful to relax your shoulders and hold your arms close to your sides. Use a headset whenever possible rather than pinching your shoulder to your ear to hold your phone. Alternate standing and sitting throughout the day, and take frequent walks and breaks.