Ergonomic Breaks
Dear Dr. Abby,
Since I am now working 100% from home, I am making myself get up every 15 minutes for a walk to get the juices flowing and give my butt and eyes a break. What can I do during those breaks to get my heart going?
Thanks and sincerely,
-Still in my Basement Office in Virginia
Dear Dr. Abby,
My posture is horrible from sitting at a computer for long periods of time. And from this, I’m having persistent back discomfort-- especially in the evenings and at night. Do you have some recommendations that I could implement on a daily basis?
-East Coast Eeyore
Dear East Coast Eeyore and Basement Office,
I’m sorry to hear that working at your desk is messing with you guys! Since my advice to both of you is similar, I thought I’d do a combo answer.
East Coast Eeyore, check out these two previous posts for ideas on how to make your workstation work for you: Pain in the Neck and Freed from my Desk.
The best thing you can do when your work ties you to a desk is to intentionally move your body.
Get up and move away from your desk for at least 20 seconds every 30 minutes.
Take 20 sec eye-breaks (look at something 20 feet away) every 20 minutes.
Don’t put “remember to stand up from desk” on your to do list. That list is long enough already! There are ways to get it into your daily routine that won’t add to your mental load, like the following:
Set a timer for 30 minutes and stand up when it goes off,
Get your colleagues involved during meetings (even via zoom!),
Put a sticky on your monitor that says “Move your body!”,
Find an app you like to remind you like this one: Stand up!
We had hours and hours of lectures when I was in grad school, sometimes more than 8 hours in a day. Our professors (being physical therapists themselves…) had us come up with a short routine that we would do when they saw our focus drifting. I definitely remember lunging and running the perimeter of the lecture hall. But it does not need to be that involved! A little movement (and giggling at yourself) really wakes you up!
Basement Office, you are killing it with the ergo breaks! Way to go!
Here is quick routine you can do in your office:
5 Heel Raises
5 Squats
5 Overhead Reaches
5 High Knees each (10 total)
The heel raises will help to pump any swelling gathered in your feet/legs while sitting. Squats will reduce the numb-butt. Overhead reaches give your shoulders some variety and allows for expansion in your rib cage for breathing. Finally, high knees will get the heart rate up.
I just did it next to my computer chair and it took 21 seconds. And I feel like I’m typing faster… hmmm. My brain feels more engaged, too! Check out my demo in the video about. Try it, I think you’ll love it.
if you need a creativity boost, just put on your favorite song and dance around for 21 seconds. Take advantage of being in your own space!
(Mr. Forte grew up in Wisconsin and taught me the phrase: “Keep ‘er movin’!”. So I thought it would be an appropriate sign off today…)
Keep ‘er movin’, everyone!
Dr. Abby
Disclaimer: Advice given in the Dear Dr. Abby column is intended for educational purposes only. Always seek care from your medical provider with any questions you have regarding your medical condition.
