Medical experts are telling us that sitting is literally killing us... Via: Medical Billing And Coding 

Just in case those numbers didn't grab you, let's sum up:

• sitting more than 6+ hours a day increases risk of death up to 40%...even if you exercise!!
• obese people tend to sit between 2 and 3 hours more than thinner folks {obesity has doubled 20 years...the same years that internet and gaming exploded}
• chewing gum burns more calories than sitting
• people who sit for work have twice the rate of cardiovascular disease than those who stand for work

Sitting Less

More and more medical professionals are warning us against sitting too much.  When you add up all the hours we sit to eat, work, and even relax, it's not really a big surprise that we spend the vast majority of our day sitting.  Sitting this much puts tremendous strain on our muscles and our backs and makes us uncomfortable throughout the day and achey by the end of the day.  

Some solutions to sit less are to take breaks, of course, as well as to be creative about finding ways to stand.  One way to do this is to stand while returning phone calls or drinking a cup of coffee.  If you need to chat with a co-worker about a project, do it while standing or walking somewhere to give your muscles a much-needed break.  Alternatively, you can use an adjustable height desk which allows you to raise or lower your work surface with one touch.  Thus, you can work in the traditional sitting posture, or you can stand.  An added bonus is that collaboration is made much easier in a standing position than in a sitting position in which your co-workers bend over your screen and crowd you at your desk.

However, there are many times you will still need to sit.  Thus, it's important to sit ergonomically and in a neutral position, which minimizes movements and therefore strain and even injury.  The best tool for helping you maintain good posture is a well-adjusted, ergonomic chair that is physically designed to support and encourage ergonomic sitting.

Tips for Adjusting Your Ergonomic Chair

Many people have an ergonomic chair and just don't know how to adjust it properly.  Or, maybe you're in the market for one- either way, here are some tips for ensuring that your chair is doing to work for you and fits you specifically.  

• Evaluate your chair.  If purchasing or choosing a chair, check the seat pan, where you actually sit, to make sure it's not too small.  Ideally, you need at least an inch extra on each side of your hips.  Additionally, after 30 minutes of sitting, you shouldn't feel sore spots on your bottom.  If you do, you may be dividing your weight unevenly.  Lastly, make sure the seat depth is fitted for your height; the seat should not touch quite the back of your knees. If this evaluation reveals any problems, you should strongly consider finding a better ergonomic chair that is the right size for you.

• Place your feet flat on the floor. Raise or lower your chair until you feet are firmly on the floor. You should be able to set your feet flat on the ground without having to angle them downwards or, conversely, have your knees in your face.  If your desk is higher or you need additional height,  use a foot rest to provide proper support. Don’t pull your feet under your chair or cross your legs; this will put pressure on your back and knees.
• Recline a little. Don’t try to sit straight up. Your body relaxes better when you are slightly reclined. Move the back rest to lean back at a small angle from a straight-up position. This will decrease pressure on your spine.
• Adjust the back support. If your back rest moves up and down, try several heights to find the best fit to the natural shape of your back. You can also easily add portable lumbar support if you need more padding for your lower back.
• Move your armrests. Keep your armrests completely out of the way while typing. Resting your elbow on your armrests can compress the ulnar nerve at your elbow causing pain or injury.  Only use your armrests to take the weight off your shoulders while you are not actively mousing or typing.
• Position your keyboard properly. The most comfortable place for your keyboard is about an inch or two off your lap, with your forearms almost parallel to your legs, the keyboard tilting slightly downward  away from your body. A keyboard tray allows this adjustment to happen quickly and easily.

Good posture is the key to healthy, more comfortable sitting. Start with a good, ergonomic chair that is adjusted to fit you. Add a foot rest and additional lumbar support to minimize muscle loads. Adjust your chair and correcting you posture can have a huge impact.

One of the most exciting, and admittedly most challenging and even stressful, parts of a new job is getting a new work space.  Granted most of us aren't given the luxury of a corner office, or even an office with a door.  But regardless of what space we have to work with, it's important to set it up as ergonomically as possible so we can decrease possible strain and injuries, while increasing productivity.  There are some basic work station set-up principles that are always true.  That said, here is a list you can check out as you set up your space or as you re-work the space you already have.  Next time, we'll look at an example of a small office and what this worker has done well and what he could improve!

Ergonomic Work Station Set-Up Principles