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Author Topic: Ergonomics - Do you sit or stand?  (Read 17412 times)

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« on: December 05, 2014, 10:58 »
0
I'm having some serious back problems, because I sit way too much in front of my computer. Getting some fancy leg pain from herniated disc. That sucks :(

So it's time to change my routines and I'm going to get an electric desk so I can stand more. I already have a gym ball that I'm sitting on so that my posture stays good :D

Has anyone else had any health problems by sitting too much and is there any self treatments that you've found successful?

I'm probably going to buy this one:

http://www.gizmag.com/ikea-adjustable-desk-bekant/34445/


« Reply #1 on: December 05, 2014, 11:13 »
0
I've had lots of problems over the years, and still do. I think most people who sit a lot either have problems or will soon. I bought a Geek desk (motorized sit/standing desk) and it's been great. I stand when I'm working at home, but still sit at work. I need to get another one so I can go back and between sitting and standing at work.

Don't go straight to just standing - that's hard as well. Take time to adjust and find your mix. Overall, you'll be happy with this purchase, I think.

« Reply #2 on: December 05, 2014, 11:17 »
0
Please "don't try this at home", standing in one and same place is much worse than sitting! The solution is carry on as you doing your computer works, but a while go outside for a walk, perhaps you got one image more, if you take camera with you :)

BR,

Kalevi

Beppe Grillo

« Reply #3 on: December 05, 2014, 11:39 »
+1
Work on abdominals and dorsal muscles
I am serious it helps a lot

« Reply #4 on: December 05, 2014, 11:57 »
0
I had neck pain for years. And thereby regularly severe headache. Was almost unbearable.
Was with a massage in the hospital many times over.
With a heat light, etc.

Has helped me very well .. for about 20 minutes :)

Since I'm doing sports (light weight training) it is completely gone.
Lying down and push up two dumbbells upwards. Such similar exercises in the gym. Have since then no more problems. Simple as that.

KB

« Reply #5 on: December 05, 2014, 12:27 »
+1
Please "don't try this at home", standing in one and same place is much worse than sitting! The solution is carry on as you doing your computer works, but a while go outside for a walk, perhaps you got one image more, if you take camera with you :)

BR,

Kalevi
I'm not sure it's "much worse", but I agree it also isn't healthy.

The idea of sit/stand desks is to SWITCH between standing and sitting, not to do only one or the other. Ideally, stand for an hour, then sit for an hour. If you have a setup that is easy to switch, then you're more likely to switch often. I use a Kangaroo Pro, which in theory is fairly easy, but for my setup takes nearly a minute to switch. So I tend to get lazy and end up sitting or standing for several hours at a time. Still beats just sitting all the time, which is what I used to do.

« Reply #6 on: December 05, 2014, 14:32 »
0
I found that an inversion table helps a lot with the back pain.  I sit for working, but also walk a few miles daily.

« Reply #7 on: December 05, 2014, 15:48 »
0
I bought this because i have back problems, too. I love it.


http://www.varidesk.com/?gclid=CICgoODir8ICFXFo7Aodyg0AOw

« Reply #8 on: December 05, 2014, 16:08 »
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Thanks everyone for your kind help  :)

I bought a Geek desk (motorized sit/standing desk) and it's been great. I stand when I'm working at home, but still sit at work. I need to get another one so I can go back and between sitting and standing at work.

Don't go straight to just standing - that's hard as well. Take time to adjust and find your mix. Overall, you'll be happy with this purchase, I think.


I've watched few videos that recommended Geek desk and probably would buy it if I would live in US. Yea, have to start slowly.

Please "don't try this at home", standing in one and same place is much worse than sitting! The solution is carry on as you doing your computer works, but a while go outside for a walk, perhaps you got one image more, if you take camera with you :)

BR,

Kalevi


Thanks Kalevi. Have to remember not to get stuck in one place :D

Work on abdominals and dorsal muscles
I am serious it helps a lot


This is something I've been doing for a while now. I've done also some McKenzie excercises.

Since I'm doing sports (light weight training) it is completely gone.
Lying down and push up two dumbbells upwards. Such similar exercises in the gym. Have since then no more problems. Simple as that.


I did go to the gym five times a week before I broke my back and haven't gone since that. I've been thinking about getting back with light weights.

I found that an inversion table helps a lot with the back pain.  I sit for working, but also walk a few miles daily.


I've done that too, but it only helped for a few minutes after inversion :(

I bought this because i have back problems, too. I love it.


http://www.varidesk.com/?gclid=CICgoODir8ICFXFo7Aodyg0AOw


That seems like a nice solution. Have to think about that too. Thanks :)

« Reply #9 on: December 05, 2014, 19:10 »
0
I had lower back pain until got an ergonomic chair with a laptop stand, also bought a special mouse pad to attach to the armrest and i love this system. Now I can work lying down, people hate me for this .-)
There is also an option with a legrest

http://www.centrumkrzesel.pl/zestaw-1-ergohuman-24h/3474/p   (price around $600)

Different one, more expensive and nicer design - http://www.mposition.pl/

« Reply #10 on: December 05, 2014, 23:10 »
+1
"Just bend over.. Mwa-ha-ha-haaaa!", said the agency.  :o

« Reply #11 on: December 06, 2014, 00:14 »
0
Check this out
http://www.homedit.com/ikea-standing-desk/

I've back problem for years and then saw this website and made a DIY standing desk by putting a Ikea Lack TV unit on top of a Galent desk with A-frame desk legs. Since then, my back problem has gone completely. Cheapest and best solution!

« Reply #12 on: December 06, 2014, 01:34 »
0
I had lower back pain until got an ergonomic chair with a laptop stand, also bought a special mouse pad to attach to the armrest and i love this system. Now I can work lying down, people hate me for this .-)
There is also an option with a legrest

http://www.centrumkrzesel.pl/zestaw-1-ergohuman-24h/3474/p   (price around $600)

Different one, more expensive and nicer design - http://www.mposition.pl/


Wow, welcome to the spaceship!  :D Those look awesome! I once had sun chair at my office, but it wasn't that good  :D

Check this out
http://www.homedit.com/ikea-standing-desk/

I've back problem for years and then saw this website and made a DIY standing desk by putting a Ikea Lack TV unit on top of a Galent desk with A-frame desk legs. Since then, my back problem has gone completely. Cheapest and best solution!


Thanks for the link. That's great resource and your story definitely inspired me to get a standing desk.

« Reply #13 on: December 06, 2014, 02:16 »
0
What I got was slipped spinal disc, rather serious and at one time I couldn't even tie my shoelaces. Now I can even do mountain biking. In addition to a standing desk, you will need a monitor arm to lift your monitor up to the eye level so your neck won't bend all the time. And those from Ergotron are really good!

« Reply #14 on: December 06, 2014, 06:22 »
0
What I got was slipped spinal disc, rather serious and at one time I couldn't even tie my shoelaces. Now I can even do mountain biking. In addition to a standing desk, you will need a monitor arm to lift your monitor up to the eye level so your neck won't bend all the time. And those from Ergotron are really good!


I think I have to put few books under my imac to raise it  :D

This one from ergotron would be awesome!

http://www.ergotron.com/ProductsDetails/tabid/65/PRDID/771/language/en-US/Default.aspx

I'll go to Ikea next week to check out that electric Bekant table. Hope it's good.

Snow

« Reply #15 on: December 06, 2014, 06:37 »
+1
I know exactly what you mean. I have trigger points all over (which are mostly the cause of herniated discs) and while I know how to treat them in the end they always come back because of my work environment. That is what most people don't get, they go for a treatment and think they are cured for the rest of their life. You have to adapt your lifestyle to your work be pain free, even if that means to quit your current job in the extreme cases. At least take very long breaks with lots of exercises in between. Stress does not help either so make sure to include some mind relaxing exercises. Body building helps make your muscles stronger but it puts strain on those muscles which in turn keep those trigger points intact so in the end you're back to square one.

Some tips which helped me and others (no I am not affiliated to this person)

https://www.youtube.com/watch?v=0AJxtoKhTZs&spfreload=10

https://www.youtube.com/watch?v=2qZ517Rw7ME&spfreload=10

You want to look into movements that will loosen up the tight muscles: http://www.intu-flow.com.

The cobra pose is a very good exercise for the lower back. In fact Yoga is something everyone should practise. If you feel embarrassed about doing these then know that badass american football players do them too as well as many other athletes.



So is hanging from a bar or stairs. There should be instant relief when hanging while slowly breathing out to relax your muscles.



You also want to look into the mckenzie method for self-treatment, avoid the standard stretches because they will keep those trigger points intact most of the time. Our goal is to relax all the muscles. I have bought all the Mckenzie books which are very cheap thought they hold very few exercise with lots of theory. Still worth every penny though and the only method that truly works for me.

Sports help and I run at least 3 times a week. With RSI issues you are better of to do long and slow activities then to do short and fast paced activities, for example if you're a runner you want to avoid sprints for now. Sprints are good for losing weight and built stronger muscles. Same goes for all other sports, go slow and long, your muscles are already at their peak because of those trigger points that keeps them contracted.

Also, triggerpoint therapy is something I strongly recommend, be it self treatment or by a professional. The Triggerpoint therapy Workbook has all the info you will ever need for self treatment, using only but a tennis ball will already do wonders. Also check youtube for instruction vids.

As for work environment, I am fed up doing long hours sitting behind the desk but some of you will know what I mean when I say it's difficult to force myself into breaks when I am creating my masterpiece or just doing other work that you want to finish before taking that break you promised yourself 4 hours ago ;)

I will probably get the Workfit-D sit-stand desk with keyboard tray and monitor arm. It's more expensive then most other options but has good reviews. http://www.ergotron.com/tabid/65/PRDID/633/default.aspx

For those still interested in an electric adjustable desk: https://www.youtube.com/watch?v=MnfSeoJcXvw

Like someone else mentioned, you want to switch between sitting and standing, maybe stand in the morning and sit in the afternoon. Standing will also put strain on your body during long hours, especially if the posture is bad. Still you want to stand more then sit if you value your health.

POSTURE is the key here and you want to keep your posture perfect at all times, while seated or standing!

Alright I'm already spending too much time on this so time for my break. Apologies since English is not my native language but I do hope I made some sense and can help some people with these tips.

During these stressful times lately in this business it is important to care of our health, something which should be top priority on everyone's to do list.

Take care and all the best!
« Last Edit: December 06, 2014, 06:40 by Snow »

« Reply #16 on: December 06, 2014, 09:27 »
0
I used to get frequent back pain from sitting too long. I did a google search and read that sitting puts the back in a C shape and that is unnatural for the back. While standing keeps the back in a S shape and that is the natural shape. Thus I switched to a standing desk and my back pain disappeared.

« Reply #17 on: December 06, 2014, 09:38 »
0
I used to have some back pains years ago, not very dramatic but still quite unpleasant. I don't have them anymore and I sit 8 hours at my day job and then several hours in the evening at home. I think doing some rather simple yoga exercises everyday fixed my back to some extent. Swimming is also great for the back but I don't have enough time. I recently bought an elliptical trainer (cross-trainer) for the home and I run for half an hour everyday. I think my back will benefit from it as well although the main goal is to lose weight.

Uncle Pete

« Reply #18 on: December 07, 2014, 12:24 »
0
I don't think there's one magic answer that applies to everyone. Say for instance my answer is sleeping on a waterbed or air bed, and that makes a big difference. Works for me... Some people have told me that they had that kind of bed and it just killed their back with the pain.

Something as simple as desk height or chair elevation can change how you feel. Too low and you are bending your knees. Too high and you are dangling. Either one can cut off circulation and cause leg pains.

Monitor needs to be at the proper level, so your neck isn't bent down or up. That can be a real neck issue for pain and it goes down you spine. OUCH!

Remember those goofy split keyboards? Yes I know someone who swears it was the answer to his hands and wrists hurting. And we have ergonomic mice too. Mouse and keyboard wrist rests, I could never get used to that under my wrist? Some people love em'.

I will say that the best answer I can give, is to agree. Get exercise now and then. Get up and walk around, not just sit or stand for hours. Variety of position during the hours at work and varied motion are the best starting answers for anyone.

Variety - Motion -  Change - that's my answer. But whatever works even if it's hanging by your toes, by all means, do that!


« Reply #19 on: December 07, 2014, 13:19 »
+1
I don't think there's one magic answer that applies to everyone. Say for instance my answer is sleeping on a waterbed or air bed, and that makes a big difference. Works for me... Some people have told me that they had that kind of bed and it just killed their back with the pain.

Something as simple as desk height or chair elevation can change how you feel. Too low and you are bending your knees. Too high and you are dangling. Either one can cut off circulation and cause leg pains.

Monitor needs to be at the proper level, so your neck isn't bent down or up. That can be a real neck issue for pain and it goes down you spine. OUCH!

Remember those goofy split keyboards? Yes I know someone who swears it was the answer to his hands and wrists hurting. And we have ergonomic mice too. Mouse and keyboard wrist rests, I could never get used to that under my wrist? Some people love em'.

I will say that the best answer I can give, is to agree. Get exercise now and then. Get up and walk around, not just sit or stand for hours. Variety of position during the hours at work and varied motion are the best starting answers for anyone.

Variety - Motion -  Change - that's my answer. But whatever works even if it's hanging by your toes, by all means, do that!
Yes variety is the key. Most success stories are based on nothing more than a change in routine. I tried X and I felt a lot better. It could have been Y and the results, equally as good. Sitting is dying in the long run. Good chairs, standing, a quick walk, sitting on an exercise ball, back to a regular chair, do some core work back to standing... Mix it up often.

« Reply #20 on: December 07, 2014, 15:17 »
0
Thanks a lot Snow, charged, Realist, Uncle Pete and Zeus for your advices. Yes, variety is the key. I used to go to gym that five times a week and my back felt great other than when it got broken due to sitting in a bad position too much. I stopped going to gym after that and now my back is soooo weak. Should start doing those back muscles again.

I definitely have to change my work routines. Have been doing some McKenzie cobras and walking. I've had been five months with this horrible leg pain that comes from lover spine. I'm on a waiting list to get a MRI, so then I will see how bad it is ??? Would love to get it fixed without a surgery.

« Reply #21 on: December 10, 2014, 07:57 »
+1


Bought a Bekant electric table yesterday and after 1 hour of hard work it was up and running  :D

Not the prettiest, but had to stay in a budget. Desk is 120x80 centimeters.

« Reply #22 on: December 10, 2014, 11:08 »
+1
Sissy push-ups should do the trick. Hands leaning on a wall, feet just under a meter away from the wall to put you at an angle and stand on on tip-toe. Keep your back straight, head up and execute between 500 and 750 disciplined push-ups...spread the total across the day in sets of 50 or a 100

This works every big muscle set except your quadriceps and lower abs - sort those out with sissy squats ie without a barbell

Snow

« Reply #23 on: December 10, 2014, 11:35 »
+1


Bought a Bekant electric table yesterday and after 1 hour of hard work it was up and running  :D

Not the prettiest, but had to stay in a budget. Desk is 120x80 centimeters.


Congrats mate, hopefully this will bring you some relief. Remember to try to keep correct posture no matter if you sit or stand.
Keep us updated!

« Reply #24 on: December 10, 2014, 11:42 »
0
Be careful in long term, I had unlucky to serve occupation Soviet army and one punishment (torment) mode was, they put me to stay in one and same place for hours and hours, it makes my back ill as well my legs, once I was released after 2 year I come home half invalid.
« Last Edit: December 10, 2014, 11:47 by kalevitamm »


 

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