What does that even mean? “Excuse me, do you have this desk in a size 8?”
What I’m referring to is proper office ergonomics – keeping the body aligned as we sit 8+ hours a day, staring at computers and each other. Stop for a quick moment without moving – check yourself. Whatcha doin’? Are your shoulders more forward than your chest? Is the natural curve in your low (lumbar) spine rounded (maybe pressed into the corner of your chair between the seat and the backing)? Are you looking down or up at your computer screen? Are you slouched and sitting low? Do both feet touch the floor evenly?
Enter: body awareness. This can be tough to understand sometimes, but connecting the mind to the body, aka ‘listening to your body’ is pretty important and deep stuff, especially listening the subtle cues your body’s giving you.
Aches and pains: are you hurting? That’s your body’s way of saying, “HEY!!! PROTECT ME!” and to stop what you’re doing and pull back. LISTEN TO IT. For example, if you’re one of many who claim to hold stress in between the shoulder blades, think about this: if you slouch in your chair or in a standing position (we all do it), your back body is pulling those muscles, while your front body muscles (pecs) are shortened. Open up the front of your body or sit/stand upright, and your upper back/shoulder aches could disappear.
You could also be in these postures because your computer/monitor/chair aren’t in the right position. It’s pretty simple: think about sitting upright (not slouched) in a chair, center of the chest is lifted, shoulders out of your ears, a little low back curving is natural. Ideally, this is where your body should live. YES, IT’S HARD! But this is the natural curvature of the spine. (Remember, your spine is where all the nerves live so your body can function – protect it!) From here, reach your forearms out with your elbows at your sides. Is that where your desk and keyboard can live -from underneath your hands (this is key, to keep the shoulders from coming forward, which aids in bad posture)? As you’re sitting, can both feet touch the ground? If not, grab a footstool or box and prop ‘em up. If you find it difficult to keep a tall posture, put a pillow or a sweater right at the curve of your low back – it’s a gentle reminder. Your monitor should be level with your eye sight with your chin slightly lifted and tucked, as though you’re gazing off into a horizon. Not everyone will have the same set up as we’re all differently proportioned.
As you whisper “um, yeah, okay,” and deem this unrealistic, try it. And even if you change ONE thing (monitor height OR sitting upright) you may see a difference in how your body feels. And, no, you don’t look “stiff” in your chair – you look like you have nice posture.
Oh! One more thing – stand up every 30 minutes and walk around – grab some water, go bug a co-worker. Have tight hips/hip flexors? It’s because you’re sitting all day long.