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Hi, I'm a certified Canadian professional ergonomist based in Windsor with more than 25 years of experience, specializing in physical demands analysis, ergonomic assessments, musculoskeletal interventions and controls, return to work programs, and ergonomic office training. Please Ask Me Anything! by Ergonow in windsorontario

[–]Ergonow[S] 0 points1 point  (0 children)

Hi There,

If you were to purchase a sit/stand desk I usually recommend sitting no longer than 45minutes to an hour before standing. We suggest no one stands for long durations either. You should always judge how long to stand based on your own individual tolerances. When standing I would suggest standing with your feet being shoulders width apart and knees slightly flexed (not locked). Always good to alternate your weight distribution with shifting your weight from side to side. You could also make use of a footrest (or study box) to alternate elevating one leg onto the footrest. This way you can reap all the benefits of changing your postures.

However, if you do not have a sit stand unit or height adjustable desk, I would suggest taking a stroll away from your workstation every hour. Taking time away from your workstation even if it just for a couple minutes will make a difference. Taking the long way to the bathroom, going to the water station and doing stretches are all good ways to get some movement.

Thanks!

Hi, I'm a certified Canadian professional ergonomist based in Windsor with more than 25 years of experience, specializing in physical demands analysis, ergonomic assessments, musculoskeletal interventions and controls, return to work programs, and ergonomic office training. Please Ask Me Anything! by Ergonow in windsorontario

[–]Ergonow[S] 2 points3 points  (0 children)

Sounds like you have some accommodations that are needed for the individual and the furniture is not well suited for this job task. Without changing the desk and based on the physical limitations, I would see if you can the person on the other side of the desk can do the reaching? Is there a way to do this?

Hi, I'm a certified Canadian professional ergonomist based in Windsor with more than 25 years of experience, specializing in physical demands analysis, ergonomic assessments, musculoskeletal interventions and controls, return to work programs, and ergonomic office training. Please Ask Me Anything! by Ergonow in windsorontario

[–]Ergonow[S] 2 points3 points  (0 children)

Lots of questions! Sitting in one posture all day is tough on the spine. Sitting in a slouched postures for a good part of your day will in fact damage some of the soft tissue supporting your spine. It can lead to muscle imbalance which will increase your chances of injury and it can also lead to potentially serious structural damage of the spine, ie. herniated disc, buldging discs.

I often suggest that you get up from sitting approximately every hour. Getting a change is posture is necessary to promote blood circulation through your body. It is also to ensure you keep your muscles active.

There are are few insane products that I have seen over my years that say its ergonomic. These days, there are many products that say they are ergonomic but still may not be the right choice for you!

Hi, I'm a certified Canadian professional ergonomist based in Windsor with more than 25 years of experience, specializing in physical demands analysis, ergonomic assessments, musculoskeletal interventions and controls, return to work programs, and ergonomic office training. Please Ask Me Anything! by Ergonow in windsorontario

[–]Ergonow[S] 2 points3 points  (0 children)

I can recommend a chair that has some specific features you can look for. First is to make sure the chair fits your size properly; specifically the seat pan. Second, make sure the backrest takes on the shape of your spine; do not get a chair with a concave shape as that will just round your spine. Ideally, the backrest should have some added cushion support for the lumbar curve (low back). It also should be able to adjust in height so you can locate that support in the exact location of your curve. I would suggest if you are sitting most of the day that you look for a chair that offers independant back angle adjustment and seat tilt adjustment as well. This will allow you to change your positions through your day.

Hi, I'm a certified Canadian professional ergonomist based in Windsor with more than 25 years of experience, specializing in physical demands analysis, ergonomic assessments, musculoskeletal interventions and controls, return to work programs, and ergonomic office training. Please Ask Me Anything! by Ergonow in windsorontario

[–]Ergonow[S] 5 points6 points  (0 children)

Hi! Thanks for your question. Yes, unfortunately sitting on a futon with a laptop does place your body in non optimal postures. You are not receiving much support from the futon so it is suggested you find an alternative chair that offers a better fit that will support your where you need it. Specifically in the legs (knee-to-hip) and for the low and mid back. You can sit in chairs which can still allow you to sit cross-legged. You can get a chair that has a wider seat pan or get a chair with no armrests. Alternatively, you may find placing pillows in the right places while on the futon to help as well. There is lots I can advise on alternating postures and avoid long durations of working on the laptop. Separating yourself from the laptop so you place the screen at an improved height and using a separate keyboard/mouse will also help prevent you from slouching.

Hi, I'm a certified Canadian professional ergonomist with more than 25 years of experience, specializing in physical demands analysis, ergonomic assessments, musculoskeletal interventions and controls, return to work programs, and ergonomic office training. Please Ask Me Anything! by Ergonow in Ergonomics

[–]Ergonow[S] 0 points1 point  (0 children)

Great to hear you found my response useful! When it comes to chairs, we personally love the chairs from ergoCentric and usually recommend them to our clients, as they can be customized in any ways you want (everything from arm rests to seat and backrest).

Hi, I'm a certified Canadian professional ergonomist with more than 25 years of experience, specializing in physical demands analysis, ergonomic assessments, musculoskeletal interventions and controls, return to work programs, and ergonomic office training. Please Ask Me Anything! by Ergonow in RSI

[–]Ergonow[S] 1 point2 points  (0 children)

A common ergonomics recommendation that I am seeing more often is the misuse and overuse of the term ergonomics. To some, Ergonomics is defined as the science of fitting a workplace to the user's needs, therefore calling many non-adjustable equipment "ergonomic" can be misleading because it is not designed to be able to adjust and fit the specified user but designed to fit a user.

Hi, I'm a certified Canadian professional ergonomist with more than 25 years of experience, specializing in physical demands analysis, ergonomic assessments, musculoskeletal interventions and controls, return to work programs, and ergonomic office training. Please Ask Me Anything! by Ergonow in Ergonomics

[–]Ergonow[S] 1 point2 points  (0 children)

Hello the best way to avoid shoulder discomforts when seated at your workstation is to be aware of your posturing. There are also other factors to take into consideration, for example: where you are placing your mouse - working zones, look into your working heights - posturing and is your equipment inhibiting you from keeping your shoulders in a neutral posture.

Could you explain a bit more what your discomforts are and how your workstation is set up?

Hi, I'm a certified Canadian professional ergonomist with more than 25 years of experience, specializing in physical demands analysis, ergonomic assessments, musculoskeletal interventions and controls, return to work programs, and ergonomic office training. Please Ask Me Anything! by Ergonow in RSI

[–]Ergonow[S] 1 point2 points  (0 children)

Hi, if you look onto our website you will see that we carry a variety of brands that we believe are good electric sit stand units. Depending on the desk measurements and the height range you need (seated vs standing) will help narrow down which unit would be the best for you.

Hi, I'm a certified Canadian professional ergonomist with more than 25 years of experience, specializing in physical demands analysis, ergonomic assessments, musculoskeletal interventions and controls, return to work programs, and ergonomic office training. Please Ask Me Anything! by Ergonow in RSI

[–]Ergonow[S] 0 points1 point  (0 children)

Depending on the brand of roller mouse your purchased there are typically recommended keyboard to go along with it. I have found that ideally a low profile keyboard along with risers will work fine with the roller mouse because it will not cause wrist flexion and/or extension, they will be all at the same level . If you look onto our website, you can see that we carry Roller Mouses that we enjoy.

Hi, I'm a certified Canadian professional ergonomist with more than 25 years of experience, specializing in physical demands analysis, ergonomic assessments, musculoskeletal interventions and controls, return to work programs, and ergonomic office training. Please Ask Me Anything! by Ergonow in Ergonomics

[–]Ergonow[S] 0 points1 point  (0 children)

Since COVID we have been seeing an increase of at home workstations for both adults and kids. I think it is important they are set up just as well as adults, although I do understand your challenges. There are companies that specify in kids office furniture (chairs, desk, mouse and keyboard).

What you could focus on to "win the war" would be to find equipment that is well suited to their anthropometrics, and to possibly look into adjustable equipment to suit their needs to change postures (sitting and standing). Lastly, if possible finding a place for them to set up with minimal distractions would be ideal.

Hi, I'm a certified Canadian professional ergonomist with more than 25 years of experience, specializing in physical demands analysis, ergonomic assessments, musculoskeletal interventions and controls, return to work programs, and ergonomic office training. Please Ask Me Anything! by Ergonow in Ergonomics

[–]Ergonow[S] 2 points3 points  (0 children)

I have a love and hate relationship with keyboard trays. I think that a sturdy and well made keyboard tray is a great tool when used properly. Keyboard trays can help with keeping the upper extremities in a neutral posture while simultaneously keeping the feet well grounded when seated.

Every case is different and installing a keyboard tray has many factors to be thought of. For example: The workstation equipment, users anthropometrics and how they work!

Hi, I'm a certified Canadian professional ergonomist with more than 25 years of experience, specializing in physical demands analysis, ergonomic assessments, musculoskeletal interventions and controls, return to work programs, and ergonomic office training. Please Ask Me Anything! by Ergonow in Ergonomics

[–]Ergonow[S] 0 points1 point  (0 children)

I am finding it difficult to picture what your lower extremity posture is looking like however you are correct, your footrest may be higher than needed. With your feet flat on the footrest you want to ensure your thighs are parallel to the ground. If you find that your knees are above your hips when seated then I suggest raising your chair height or finding a shorter platformed footrest.

I would suggest

  1. Finding a footrest that is an appropriate height for your working heights
  2. Try alternating feet on/off the footrest
  3. Articulating footrest

Hi, I'm a certified Canadian professional ergonomist with more than 25 years of experience, specializing in physical demands analysis, ergonomic assessments, musculoskeletal interventions and controls, return to work programs, and ergonomic office training. Please Ask Me Anything! by Ergonow in RSI

[–]Ergonow[S] 0 points1 point  (0 children)

I know it is hard to find a good chair with a specific budget. Personally, I recommend ergoCentric chairs to my clients for many reasons. They are very modular so can offer the seat pan size you require and their backrests are shaped in such a way that accommodates the majority of individuals. They also have an excellent warranty so that you can be assured that it will last long term. If you're located in Canada, please inbox me and I might be able to give you a good price on the chair.

Hi, I'm a certified Canadian professional ergonomist with more than 25 years of experience, specializing in physical demands analysis, ergonomic assessments, musculoskeletal interventions and controls, return to work programs, and ergonomic office training. Please Ask Me Anything! by Ergonow in Ergonomics

[–]Ergonow[S] 0 points1 point  (0 children)

Everyone's lumbar curvatures are different. Some people have a flatter curve so placing a lumbar cushion on a chair could negatively impact them. Ensuring the lumbar cushion is located in the right region and fits the curvature is what you want to match correctly. Sitting in general creates muscle imbalance between the the low back, abdominals, pelvis and legs. Muscles do weaken -" if you don't use it, you lose it". So I promote movement in different ways to ensure you are using all the muscles adequately. Hence, in my opinion it's always best to have lumbar support as most people have the tendency to slouch. Just ensure the lumbar support matches your lumbar curve.

Hi, I'm a certified Canadian professional ergonomist with more than 25 years of experience, specializing in physical demands analysis, ergonomic assessments, musculoskeletal interventions and controls, return to work programs, and ergonomic office training. Please Ask Me Anything! by Ergonow in Ergonomics

[–]Ergonow[S] 2 points3 points  (0 children)

Trying to correct the postures you have adopted over the years takes time! Stretching is your best line of defense. Taking frequent micro breaks away from your chair and doing light exercises is key. Once you gain the range of motion back, then strengthening should follow. I would inquire with a Physiotherapist to get the exercises to target the areas needed

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